Name: Playbook - Bailey Kane - W7/D4 Split 1 Cycle 7: Lower
Uploaded: 2024-02-07T15:20:07.706Z
Duration: 55 min
Description: W7/D4 Split 1 Cycle 7: Lower

Alternating Lying Leg Curl (machine)

Single Leg Extension (machine)

- 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

Single Leg RDL (Dumbbell)

- 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

W7/D4 Split 1 Cycle 7: Lower

W1/D1 Split 1 Cycle 1: Upper *P*

W1/D3 Split 1 Cycle 1: Upper

W1/D4 Split 1 Cycle 1: Lower

W2/D1 Split 1 Cycle 2: Upper *P*

W2/D2 Split 1 Cycle 2: Lower *P*

W2/D3 Split 1 Cycle 2: Upper

W2/D4 Split 1 Cycle 2: Lower

W3/D1 Split 1 Cycle 3: Upper *P*

W3/D2 Split 1 Cycle 3: Lower *P*

W3/D3 Split 1 Cycle 3: Upper

W3/D4 Split 1 Cycle 3: Lower

W4/D1 Split 1 Cycle 4: Upper *P*

W4/D2 Split 1 Cycle 4: Lower *P*

W4/D3 Split 1 Cycle 4: Upper

W4/D4 Split 1 Cycle 4: Lower

W5/D1 Split 1 Cycle 5: Upper *P*

W5/D2 Split 1 Cycle 5: Lower *P*

W5/D3 Split 1 Cycle 5: Upper

W5/D4 Split 1 Cycle 5: Lower

W6/D1 Split 1 Cycle 6: Upper *P*

W6/D2 Split 1 Cycle 6: Lower *P*

W6/D3 Split 1 Cycle 6: Upper

W6/D4 Split 1 Cycle 6: Lower

W7/D1 Split 1 Cycle 7: Upper *P*

W7/D2 Split 1 Cycle 7: Lower *P*

W7/D3 Split 1 Cycle 7: Upper

W8/D1 Split 1 Cycle 8: Upper *P*

W8/D2 Split 1 Cycle 8: Lower *P*

W8/D3 Split 1 Cycle 8: Upper

W8/D4 Split 1 Cycle 8: Lower

W9/D1 Split 1 Cycle 9: Upper *P*

W9/D2 Split 1 Cycle 9: Lower *P*

W9/D3 Split 1 Cycle 9: Upper

W9/D4 Split 1 Cycle 9: Lower

W10/D1 Split 1 Cycle 10: Upper *P*

W7/D4 Split 1 Cycle 7: Lower

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