Name: Playbook - Cruz Salgado Jr - Week 1 Day 1
Uploaded: 2024-01-21T13:53:21.606Z
Duration: 80 min
Description: Week 1 Day 1

- 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

Conventional deadlift

⚡️TEMPO SQUATS 

Slow and controlled on this set 
6 count on the way down 
6 count on the way up

You are going for more time under tension here allowing you to get deep into those muscle fibers spending more energy here than you would on a regular squat.

Sumo hack squat

- 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

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

⚡️USE A PLATE AND HOLD IT IN FRONT OF YOU KEEPING ARMS SHOULDERS AND CHEST ENGAGED 

- Place foot up onto the box and push through your whole food to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups w/ Plate

⚡️Try your hardest to stick to 35 sec rest times in between sets

Reverse lunge + Air Squat

SUPER SET

- Use a dip belt to hang your KB 
- You will also need to grab a wedge or plate to elevate your toes and add the extra stretch on your calf 
- Place your toes on the wedge 
- lean over onto a step box
- Keep your back straight and body parallel to the ground
- Press up and flex your calf 
- Slow negatives or downward motion

KB calf raise

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up w/ Pad

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- From your side
- Hand behind your head
- Extend your free arm out in front lift your shoulder off the ground using your free arm to push off of 
- Knee to elbow then repeat

Week 1 Day 1

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