Name: Playbook - Adam Braud - Legs and Back!
Uploaded: 2023-05-24T14:50:37.393Z
Duration: 75 min
Description: Legs and Back!

Start with the bar over the middle of your foot. 

When you bend down to grab the bar, be sure that your back is straight and tight and your core is tight, as well.

When you lift the bar from the ground, drive with your feet while keeping the bar as close to your legs as possible.

Barbell Deadlift

Standing in the lunge position lower on your front leg as low as you can with control. 

Pressing off with the front leg return to the starting position. 

You may need to use one db and brace yourself with the other hand until you get the balance.

Db Split Squats ( reps are per leg)

Find a comfortable hand position that is roughly shoulder-width apart or slightly wider. 

Bend forward to allow your lats to stretch. 

As you begin to pull, push your hips forward to meet the bar at your hips when you are standing.

Lat Prayers (or Db pullovers)

Adjust the reverse fly machine to the correct height.

With slightly bent arms, use your rear delts to pull your arms back.

Slowly release.

Your elbows should be pointing behind you.

Machine Reverse Fly

Db Shrugs

Press up using your toes and activate your calf muscles.

Lower slowly stretching the calf muscles.

Resist the urge to bounce off the bottom.

You want to stretch at the bottom for 1 to 2 seconds, then contract in a controlled manner.

Seated Calf Raise

Keep your low back as flat on the ground as you can and lift your legs and arms straight to the sky.

Using your core, slowly lower your legs and arms to the ground making sure to control the speed. 

Pause for a moment at the bottom and come back up slowly.

No momentum.

4 Way Dead Bugs

Legs and Back!

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Legs and Back!

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