Name: Playbook - Trevor Siggs - Week 10 Day 2 (Lower Body)
Uploaded: 2024-01-15T19:33:15.713Z
Duration: 55 min
Description: Week 10 Day 2 (Lower Body)

In this workout you will be focusing on the lower body and utilizing various styles of weight lifting and body weight lifts in order to retain muscle mass and burn fat. These exercises will target the lower back, hips, quads and hamstrings. HIIT style weight training and cardio will be the main focus of this workout.

Here you are going to perform a classic barbell squat but with a twist. You want to grab a weight plate (preferably a 25lb. size one) and place it behind you as you back up into a ready position. You want to have ONLY your heels on the weight plate, really about 1/2 of your foot will be on the weight plate. The reason is to help keep more tension on the quads and allow you to drive through your heels, many people fall forward too much and push off the balls of their feet, which can cause problems. You want to get to 90 degrees or a full seated position before you go back up on each rep. Don’t cheat yourself by cheating the rep! Keep a straight back, squeeze your traps to make a nice back pad for the bar to rest on and keep a controlled pace at all times.

Barbell Squats w/ Elevated Heels

In this exercise you will be doing weighted lunges with a barbell. I personally like to use the smaller barbells with pre-set weights. When you perform these you want to keep a flat and straight back at all times. You do NOT want to over lunge, it will create too much tension on the knees, you should have shorter steps where you can focus all the weight and tension on the quad that is moving forward. I prefer walking for added core work to the exercise, however you can stay in place if you prefer that. Remember that a set of 10 is actually 20 total steps, in order to hit 10 lunges on each leg.

Walking Barbell Lunges

Here you will be targeting a full body plyometric movement. Keep your back flat at all times and this will help engage the core more during the exercise. Power each knee up as far as you can and quickly as you can. This is a great warm-up movement.

Power Mountain Climbers

For this exercise you’ll need to utilize a hamstring curl machine, preferably one that allows single leg motion, however if you only have access to one that has both legs move, that is fine. Make sure you are in a set position that is comfortable, make any adjustments for your height that you may need. A rule of thumb is anyone between 5”8 to 6”0 will utilize a middle height adjustment. The big focus here is to build up a lot of power in the hamstring, at the top of the curl I want you to pause for a good 1-2 seconds and then slowly release your hamstring back down, almost as if you performing an eccentric contraction as well. Be sure to breathe and control your reps, squeeze the hamstrings to keep tension at all times. Due to the pause and slow release, keep the weight lower to get a better feel for the exercise.

Single Leg Hamstring Curls w/ Pause

Step us are another key exercise for developing more power in your leg lifts. Add weight by holding kettlebells, dumbbells, or a barbell on your shoulders. You want to challenge yourself with the height of the platform, this will make you to really power your leg up as high as possible in order to pick yourself up. At the end up of the step up you can lift up more on your toes to get an added lift your calves. Be sure to add more weight if you can hit the target rep range. Start with doing all the reps on one leg then perform the other leg, rather than alternating every other time.

Power Step Ups

**IF DOING A LEG DAY then I would suggest trying utilizing cardio equipment that uses arms with it (rower or fan bike are great options).**To start things off you will be doing more HIIT cardio. The higher intensity you can go the better, remember it doesn’t need to be a long amount of time in the high intensity phase. Try and stick with only Treadmills, Machine Bicycles, Stair Climbers or Rowing Machines. Let’s say you do the treadmill; You will do 40 seconds at a moderate pace and follow that up with 15 seconds at a high pace (90% sprint). That will give you about 1 minute for each interval (the missing 5 seconds is to give the treadmill time to speed up). Try to utilize an interval training mode to make it a smooth transition. You will aim for 8-10 of these intervals that will last you close to 10 minutes.

High Intensity Interval Training Cardio

Week 10 Day 2 (Lower Body)

Week 1 Day 1 (Upper Body)

Week 1 Day 2 (Lower Body)

Week 1 Day 3 (Full Body)

Week 1 Day 4 (Full Body)

Week 1 Day 5 (Full Body) *optional*

Week 2 Day 1 (Upper Body)

Week 2 Day 2 (Lower Body)

Week 2 Day 3 (Full Body)

Week 2 Day 4 (Full Body)

Week 2 Day 5 (Full Body) *optional*

Week 3 Day 1 (Upper Body)

Week 3 Day 2 (Lower Body)

Week 3 Day 3 (Full Body)

Week 3 Day 4 (Full Body)

Week 3 Day 5 (Full Body) *optional*

Week 4 Day 1 (Upper Body)

Week 4 Day 2 (Lower Body)

Week 4 Day 3 (Full Body)

Week 4 Day 4 (Full Body)

Week 5 Day 1 (Upper Body)

Week 5 Day 2 (Lower Body)

Week 5 Day 3 (Full Body)

Week 5 Day 4 (Full Body)

Week 6 Day 1 (Upper Body)

Week 6 Day 2 (Lower Body)

Week 6 Day 3 (Full Body)

Week 6 Day 4 (Full Body)

Week 7 Day 1 (Upper Body)

Week 7 Day 2 (Lower Body)

Week 7 Day 3 (Full Body)

Week 7 Day 4 (Full Body)

Week 8 Day 1 (Upper Body)

Week 8 Day 2 (Lower Body)

Week 8 Day 3 (Full Body)

Week 8 Day 4 (Full Body)

Week 9 Day 1 (Upper Body)

Week 9 Day 2 (Lower Body)

Week 9 Day 3 (Upper Body)

Week 9 Day 4 (Full Body)

Week 10 Day 1 (Upper Body)

Week 10 Day 3 (Upper Body)

Week 10 Day 4 (Full Body)

Week 11 Day 1 (Upper Body)

Week 11 Day 2 (Lower Body)

Week 11 Day 3 (Upper Body)

Week 11 Day 4 (Full Body)

Week 12 Day 1 (Upper Body)

Week 12 Day 2 (Lower Body)

Week 12 Day 3 (Upper Body)

Week 10 Day 2 (Lower Body)

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