Name: Playbook - Zach Morgan - W5/D3 Lower Body
Uploaded: 2021-05-11T05:07:17.534Z
Duration: 35 min
Description: W5/D3 Lower Body

DB alternating curtsy lunge

Close stance air squats

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

Hinge at the hips, not the knees. 
Keep your back straight and core engaged. 
Squeeze your cheeks at the top. 
To start your first swing reach out toward the KB and pull it into you.

KB swings

Frog pumps

Finisher

W5/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

Justin

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. 🥵

W2/D3 Lower Body

W2/D4 Mobility & Core

W2/D5 Conditioning

Nélida

W3/D1 Conditioning

Killer workout!! Tempo definitely adds a spicy flavor!

Suffering from carpian tunnel syndrome after pregnancy so can’t do all exercises 😢

W5/D3 Lower Body

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