Name: Playbook - Derick Ansah - W3/D4 ABS/BACK/LEGS PT2 ⚡️
Uploaded: 2022-11-27T22:11:32.327Z
Duration: 60 min
Description: W3/D4 ABS/BACK/LEGS PT2 ⚡️

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 this machine aloe your body to twist and control it coming back. If you do not have this machine in your jump you can do “floor weighted Russian twist”

Machine Oblique Twist 🌟

If you do not have this machine you can use floor and do crunches.

Flat Crunches 🌟

Using a rope pull as far as you can and hold to engage the rear delts.

USING LIGHT WEIGHTS ONLY!!

Face Pulls 👽

Here with this exercise you can use any kind of attachment similar to what I’m using. Pull back, place your stomach to the bench and perform the movement.

USING LIGHT WEIGHTS ONLY!!

Upper Rows 👽

Here we will be making a slight twist. Point your toes towards the outside.

USING LIGHT WEIGHTS ONLY!!

Inner Leg Extension 🦿

With these hamstrings curls put your focus on trying to let your feet touch your butt.

USING LIGHT WEIGHTS ONLY!!

Leg Curls 🦿

W3/D4 ABS/BACK/LEGS PT2 ⚡️

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

David

W1/D4 BIG CHEST 🤢

Giovani

W2/D1 MIGHTY SHOULDERS ☄️

mondo

Mark🇬🇾

W2/D2 CHEST&BACK ❤️‍🔥

Albert

W2/D3 ABS&ARMS 🤐

Karen

W2/D4 BIG LEGS 👣

W3/D1 CHEST/ARMS/SHOULDERS 🤦🏾‍♂️

W3/D2 LEGS/BACK/ABS 🦁

JaMarrius

Hi, I’d like to start training twice a day gym training in the morning and then some body/ Hiit in the evening. How can I couple both to keep my training complementary and effective? Thanks for your insight.

W3/D4 ABS/BACK/LEGS PT2 ⚡️

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