Name: Playbook - Bailey Kane - Split 5 Cycle 1: Lower (A)
Uploaded: 2024-05-13T14:57:31.571Z
Duration: 70 min
Description: Split 5 Cycle 1: Lower (A)

- 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

Barbell Back Squat

Barbell Sumo Deadlift

Barbell Hip Thrust

Plate Back Extension

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Machine Leg Extensions

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

Split 5 Cycle 1: Lower (A)

Split 5 Cycle 1: Upper (A)

Starting 05/26/23

Split 5 Cycle 1: ARD (A)

Split 5 Cycle 1: Upper (B)

Split 5 Cycle 1: Lower (B)

Split 5 Cycle 1: ARD (B)

Split 5 Cycle 2: Upper (A)

Split 5 Cycle 2: Lower (A)

Split 5 Cycle 2: ARD (A)

Split 5 Cycle 2: Upper (B)

Split 5 Cycle 2: Lower (B)

Split 5 Cycle 2: ARD (B)

Split 5 Cycle 3: Upper (A)

Split 5 Cycle 3: Lower (A)

Split 5 Cycle 3: ARD (A)

Split 5 Cycle 3: Upper (B)

Split 5 Cycle 3: Lower (B)

Split 5 Cycle 3: ARD (B)

Split 5 Cycle 4: Upper (A)

Split 5 Cycle 4: Lower (A)

Split 5 Cycle 4: Upper (B)

Split 5 Cycle 4: Lower (B)

Split 5 Cycle 4: ARD (B)

Split 5 Cycle 5: Upper (A)

Split 5 Cycle 5: Lower (A)

Split 5 Cycle 5: ARD (A)

Split 5 Cycle 5: Upper (B)

Split 5 Cycle 5: Lower (B)

Split 5 Cycle 5: ARD (B)

Split 5 Cycle 6: Upper (A)

Split 5 Cycle 6: Lower (A)

Split 5 Cycle 6: ARD (A)

Split 5 Cycle 6: Upper (B)

Split 5 Cycle 6: Lower (B)

Split 5 Cycle 6: ARD (B)

Split 5 Cycle 7: Upper (A)

Split 5 Cycle 7: Lower (A)

Split 5 Cycle 7: ARD (A)

Split 5 Cycle 7: Upper (B)

Split 5 Cycle 7: Lower (B)

Split 5 Cycle 7: ARD (B)

Split 5 Cycle 8: Upper (A)

Split 5 Cycle 8: Lower (A)

Split 5 Cycle 8: ARD (A)

Split 5 Cycle 8: Upper (B)

Split 5 Cycle 8: Lower (B)

Split 5 Cycle 8: ARD (B)

Split 5 Cycle 9: Upper (A)

Split 5 Cycle 9: Lower (A)

Split 5 Cycle 1: Lower (A)

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