Name: Playbook - Adam Swanson - Deadlifts/Legs/Shoulders
Uploaded: 2023-06-30T13:57:18.402Z
Duration: 70 min
Description: Deadlifts/Legs/Shoulders

Mike Fowler

Adrienne

30/06/23

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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.

Conventional Deadlifts

* Set the safety bars up one notch and come to a complete stop at the bottom of each rep. *

- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Stiff Leg Deadlifts (Deadstops)

*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

*Reps are PER SIDE!*

- Plant the working foot securely into the ground with a lot of pressure on your heel.
- Find something to stare at ahead of you and do not lose sight of It throughout your entire set to help with your balance. 
- Take a big step back and drop your back knee to the ground.
- Use your hamstrings and glute to drive you back up to the beginning position.

Reverse Barbell Lunge

Reps 1 + 10: 5 second negative, 2 second hold in the bottom.

Reps 2-9: 1 second negative, 0 second pause in the bottom.

- Elevate your heels for more quad activation.
- Drive your knees out and your hips back as you lower yourself down.
- Keep your spine neutral and straight throughout the entire movement.
- Keep the DB snug at about neck height.

Dumbbell Goblet Squat - Elevated

- Set the bench up ahead enough so that as the bar comes down It JUST grazes the back of your head.
- Only bring the bar down to the middle of your head, do NOT try to take the bar down to your shoulders.
- Fully extend to the top and control the weight down.
- Slightly lean your head forward as you lower the weight down, if needed.

Behind Head Smith Machine Shoulder Press

- Slightly tip the pinky side of the DB’s forward at the top of the movement to place more emphasis on the side delts!

Seated DB Side Laterals

- No swinging. Pause at both the bottom and the top of the movement to increase tension and cut any momentum.

Seated DB Front Raise

Shoulder Compound #1

- Lean over top of an incline bench.
- Grad a heavier weight than normal. 
- Lock your arms out towards the ground.
- Place tension on your rear delts and swing in a controlled fashion out to the sides.
- Your rears should be on fire.

DB Hang & Swings

- Grab a lighter weight and do as many controlled reps as you can at a full range of motion.
- Roughly cut the weight in half from the Hang and Swings.

Chest Supported Rear Delt Fly

Rear Delt Destroyer! 🔥

Deadlifts/Legs/Shoulders

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

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

Community

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