Name: Playbook - Derick Ansah - W3/D2 LEGS/BACK/ABS 🦁
Uploaded: 2022-11-27T22:11:32.312Z
Duration: 60 min
Description: W3/D2 LEGS/BACK/ABS 🦁

Gideon

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

Using the smith machines doing these lunges focus on keep your back straight and allow your knee to slightly touch the ground if possible.

USING LIGHT WEIGHTS ONLY!!

Machine lunges 🦿

With these squats the goal is to get as low as possible. Try your best to keep your back straight and your heels on the ground.

USING LIGHT WEIGHTS ONLY!!

Squats 🦿

Lock you legs in and allow the bar to touch your chest on the way down and let it come all the way back up.

USING LIGHT WEIGHTS ONLY!!

Lat Pulldowns 👽

Here with these seated rows keep your back straight and row back and hold for 2-3 seconds before releasing.

USING LIGHT WEIGHTS ONLY!!

Seated Rows 👽

Using a weight of your choice, get a deep stretch on your way down and your way up.

USING LIGHT WEIGHTS ONLY!!

Plated Sit Ups 🌟

With a weight of your choice you can get a deep side to side rotations in.

USING LIGHT WEIGHTS ONLY!!

Plated Russian Twist 🌟

W3/D2 LEGS/BACK/ABS 🦁

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

W3/D2 LEGS/BACK/ABS 🦁

Community

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