Name: Playbook - Damien Patrick - W3/D3
Uploaded: 2022-01-08T18:39:03.986Z
Duration: 60 min
Description: W3/D3

Jorge

- 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

- 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

W3/D3

Felix

Mike

Solid back workout, I’ll need to add more weight next time around

David

W1/D1

Jordan

Realizing I was resting too long between sets. Used timer, helped with fatigue and kept workout to under 45 min.. Thx!

Mariela

W1/D2

Frank

W1/D3

I combined this one with the shoulder workout. It was great.

W1/D4

It was good but I didn't get a good pump. Not because of your plan. I think because I do alot of lifting at work for ten hours. So next time I am going to go for 1 count up and 4 count down and see how that works out.

W3/D3

Community

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