Name: Playbook - Zach Morgan - W3/D3 Lower Body
Uploaded: 2021-04-21T12:23:09.108Z
Duration: 35 min
Description: W3/D3 Lower Body

Justin

DB alternating curtsy lunge

DB Romanian deadlift

DB alternating reverse lunges

Frogger

This should be 15 minutes of steady movement. Rest as little as possible, but it’s not an AMRAP. Focus on quality movement over speed.

Pause for about 2 seconds at the bottom
Keep your weight back on your heels
Make sure you stay tight and keep your core strong during the pause so you can explode back up

Paused KB goblet squats

Reps are per leg. 
Soft bend in the knee. 
You should fee a stretch in your hamstring. 
Drive from your heel when coming back up.

KB single leg deadlift

Frog pumps

Air squats

Finisher

W3/D3 Lower Body

simple /effective. 15:48 was my time, 16kg KB for HPs and 15lb DBs for Thrusters

Adam Picow

W1/D1 Benchmark Chipper

Kyle

Last two sets were tough!!

Feeling the pump!

Israel Ruiz

W1/D2 Upper Body

Paige

My legs are dead!!!! 🙌🏽🙌🏽🙌🏽

Michael Davis

W1/D3 Lower Body

lucas

Roshni

W1/D4 Core

Insane! Did my best to keep rest to a minimum. Great workout!

Substituted squat jumps for regular squats to make it more spicy!

Could be nice to have some pre/post workout warm up + cool down vids to follow

James Najarian

W1/D5 Conditioning

Rahil

W2/D1 Dumbbell DT

Arms are still burning after the 30 x 3 rounds of bicep curls!!

Feeling strong!!

W2/D2 Upper Body

For the wide leg KB deadlift you put, “tires upright”. Assuming you meant “chest upright”?

Loved this! I could feel my muscles really working halfway through the first block, not to mention the rest. 🥵

W3/D3 Lower Body

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