Name: Playbook - Damien Patrick - W2/D3
Uploaded: 2021-12-31T21:48:59.372Z
Duration: 60 min
Description: W2/D3

Substitute squats and pendulum squares adding leg extensions and curls plus calves.

Leonardo

Scott Thackery

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DUMBBELL LUNGES

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DUMBBELL GOBLET SQUAT

BARBELL ROMANIAN DEADLIFT

DUMBBELL BENCH STEP UPS

- Start with two dumbbells by your side
- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

DUMBBELL BOX SQUAT

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DUMBBELL ROMANIAN DEADLIFT

W2/D3

74 yrs old. After years of half hearted work outs and with gradual muscle loss started your program—very intense for me but really good. Thank you Damien.

edward

CraJon

W1/D1

Alex

W1/D2

Changed it up leg curls, presses, hacks, extensions and sissy squats

Have followed DP’s workouts on YouTube for the past 2 years until just recently when for some reason they were all removed, so I subscribed and joined to use the app and of course my man never disappoints with his content 👍🏿

Clive

W1/D3

W1/D4

Dp voice overs and motivation and tips

Not super challenging today

Still TA for life! Thanks DP!

W2/D3

Community

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