Name: Playbook - Derek Pratt - Day 4: Legs
Uploaded: 2022-01-28T17:16:10.842Z
Duration: 45 min
Description: Day 4: Legs

Crushed me!  Great workout!

Burning and exhausted!

Jonathan Pratt

Amazing workouts!  Thanks for pushing me to be my best!

Not gonna be able to walk for a few days 🤣🔥

Devon

Welcome back for another fun day working with the cables machine! Today’s focus will be on the legs! Be sure to warm up the body before diving into this!

Welcome to round 1 of our cables machine legs day! Be sure to loosen up the body before starting this circuit!

- Using the straight bar 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Standing on a block for height 
-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

Raised deadlift

- Start with your back foot on a raised surface
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat

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

Hamstring curls

- Stand to the left of cable stack with right foot in the handle around ankle. Bend both knees slightly and hold machine lightly with left arm for support.
- Lift left leg as far as possible to left side, working against the resistance of the cable, then lower toward right foot.
- switch legs

Standing Abduction

Round 1

Great work during round 1! Let’s finish strong and keep the energy up! You got this!

- 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

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Stand on a step or low box in front of cable stacks with arms at sides, holding one handle in right hand; keep left arm parallel to right arm.
- Squat down, keeping weight over heels and lowering the handle toward floor, keeping arms extended.
- Stand back up, pushing through heels and squeezing glutes at top. Lower to squat and repeat.

Suitcase Squat

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, 
- slowly lower the body to one side focusing on the form 
- Pause, and then slowly lower the body completing the reps 
- Work both sides

Cable side laterals

- Stand facing cable machine and step left foot into handle. Support your upper body by gently holding the machine. Bend right knee slightly and lift left foot off the floor.
- Pushing through left heel, extend left leg as far as you can behind you without arching your back. Return to start and repeat.

Day 4: Legs

Community

More workouts from Derek Pratt