Name: Playbook - Adam Swanson - Deadlifts/Legs/Shoulders
Uploaded: 2023-05-07T17:44:43.535Z
Duration: 70 min
Description: Deadlifts/Legs/Shoulders

21/10/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Rack Pulls (Bar Just Below Knees)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Feet inside shoulder width.

Narrow Stance Smith Machine Squats

- Feet outside shoulder width and higher on the platform.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Drive your knees out and use your hamstrings/glutes to press the weight back up.
- Do not lock out your knees at the top.

Wide + High Stance Leg Press

*Hold The Squeeze For 2 Seconds*

- Stay leaned forward to place more emphasis on the hamstrings, especially in the stretch.
- Keep your butt on the seat.
- Lead with your heels.
- Curl your heels towards your butt and hold the squeeze.
- Fight the weight on the way up using just your hamstrings into a full stretch.

Leaning Forward Seated Leg Curl

* Drop-Set on the last set. Perform a set of 6 and then drop the weight by 25% and go for until fail*

- Drop the dumbbells down to about your chin. No lower.
- Fully extend at the top of the movement. 
- Brace your core as you lower the weight down.

Seated DB Shoulder Press (See Notes)

- Stand up tall with your chest high and against the bench to decrease cheating.
- Raise the DB’s slightly in front of you at a 10-2 and pause at the top trying to increase tension on your side delts every rep.

Chest Supported Standing Side Laterals

- Bend over at ~90 degrees.
- Let your arms hang to stretch your shoulders.
- Maintain a very slight bend in your elbows throughout the entire movement.
- Only lift the weights up until they are parallel to the floor, no higher or you will start to incorporate a lot of traps. 
- Try to “reach for the walls” on every rep.

Bent Over DB Lateral

Shoulder Compound #1

Choose a weight that you can JUST get 15 with and then drop the weight to finish the last 10!

- Use your side delts to lift the weights to the side. No momentum.
- Pause slightly at the top for extra tension.

Seated DB Side Laterals (See Notes)

Deadlifts/Legs/Shoulders

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Deadlifts/Legs/Shoulders

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