Name: Playbook - David Nelson - Latest
Uploaded: 2022-01-23T23:46:17.919Z
Duration: 45 min
Description: Latest

- start laid back on the bench and grab the bench with 2 hands for stability
- Alternate between these 3 variations adding up to 200 reps
- feet up and down
- straight up
- alternating side to side
- count to 200 switch every 10 reps to the next variation

200 Bench Abs

Abs/Core

In this workout we are targeting our back muscles.

Tri-Set Rack Pull

- Start with chain on your neck
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

Seated Straight-Bar Row

Tri-Set: A) V-Bar Bent Over Row

Tri-Set: B) Rear Pull Down

Tri-Set: C) Back Extension w/band

Back Day

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

Bomber Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions (Pauses At Top)

Single Leg Reverse Hyper Extensions

Leg Day 1

- Place Feet on Bottom of Platform 
- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press: A) Bottom Toes Together

- Place Feet on Middle of Platform
- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press: B) Middle Feet on Together

- Place Feet on Middle of Platform
- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press in Middle Feet A Part

- Place Feet on Top of Platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place band around the top of your knees 
- Lay under hip thrust machine and the bar across your hips
- With both knees bent to 90 degrees 
- Place Feet A Part
- Lower your glutes to the floor and press back up to starting

Hip Thrust W/Band and Bar:  B) Feet A Together

- Place band around the top of your knees 
- Lay under hip thrust machine and the bar across your hips
- With both knees bent to 90 degrees 
- Place Feet Together
- Lower your glutes to the floor and press back up to starting

- Place a band around your knees
- Go under the Hyper Kick Back Machine
- For added comfort add a padded cushions under knee
- Place Center of Foot on Machine Bar
- Push Your Leg out and Pause
- Repeat Back and Forth

Banded Kickbacks on Hyper/ First Half Pause Reps

- Place a band around your knees
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Set: A) Frog Squats

Sled Push:
- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled Pull:
- From a squatted position 
- Grab the sled and walk backward pulling the sled with you