Name: Playbook - Damien Patrick - W3/D3
Uploaded: 2021-12-31T21:50:07.367Z
Duration: 60 min
Description: W3/D3

- 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

W3/D3

Leonardo

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!

Scott Thackery

W1/D5

W2/D1

W2/D2

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

W3/D3

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