Name: Playbook - Larry Wheels - W1/D3
Uploaded: 2022-05-27T13:46:04.785Z
Duration: 45 min
Description: W1/D3

Ethan

Mihajlo

Micheal King

Jorge Alejandro

Christafa

Jonathan

Chase

Can't wait for the results after the 8 week enjoying it so far

Freitas

Joel Vega

Taylor

It was a great workout I can’t wait to see the result at the end of the workout plan

Kevin

- Competition stance deadlift
* Use 70-80% of 1rm , keeping 2-3 reps in reserve

-Deficit convențional deadlift 

Accessories: 
1. Seated leg curl or band leg curl 
2. Leg press or leg press against bands
3. Db rear delt fly or Band pull aparts

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

* 2-3 reps in reserve at 70-80% of 1rm

Competition deadlift

- Stand on a elevated surface with the bar not elevated
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

* 2-3 reps in reserve

Deficit deadlift

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Wrap a band around a stationary object and then around you rankles
- Perform banded hamstring curls

Band leg curl

Accessories (Choose one)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

-Attach bands to a leg press so that as you press it away from you it adds tension to the bands as you press

Banded leg press

- Stand hinged at the waist with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Dumbbell rear delt fly

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band pull aparts

W1/D3

Great! Definitely a lot different than what I’ve been doing. But it’s really good!

Veljko

I was dying. Contemplating life…..In other words killer  workout

Jonathan San Nicolas

W1/D1

Great workout! I really like the bench set up and the exercises

Greatest pump ever. I felt like my muscles are gonna explode. Flawless workout as expected.

Carl

W1/D2

Felt awesome complete different style of training for me. Feels good to have structure for my workouts again

Steven Chang

W1/D4

Amazing program just getting back into powerlifting after a lower back injury and this workout is slowly and brutally getting me back in to getting those numbers up

W1/D3

Community

More workouts from Larry Wheels