Name: Playbook - Duke Ihenacho - W1/D1
Uploaded: 2022-01-12T22:33:18.021Z
Duration: 60 min
Description: W1/D1

Nice leg day 🔥 feels good to get back.

Raekwon

Kevante

Jamaal

Real good first time back in the gym in a few months got to get back use to it

Jayy

Brooks

Eddie

Jarrad

You are a devil. Which kind demon workout is this. 💯💦💪🏽

Olanrewaju Madojutimi

First day on journey to lose weight and it was a great workout 💪🏽

Rhondell

Jelani

It was intense but great workout 💪🏽🏋🏾

Javante

🔥🔥 definitely a good one!! Can’t wait for day 2

1st day of shred challenge,, feeling it fr 🔥🔥💪🏾

Lol first time back in a month and I already feel the burn

Chiderah

One of the best/most challenging workouts I’ve had

Jamal

Elliot

Great workout! Definitely hit the right muscles.

Render

Tyler Baker

It was a great workout! Can’t wait for day 2

Not bad for first day. Definitely still out of shape trying to drop 10 and get back right

Ricardo White

Let me tell you. I usually don’t sweat but this workout ain’t no joke. You get more than what you pay for!

Kries

Te’Shaun

Tamarcio

It was very challenging however I feel like I work out instead of winging it. My legs are shaking so that makes feel like I did my very best!

Nelly

Will Hunt

Xavier

William Golafale

Andre’

Feels like I actually worked out in the gym instead of winging it!

Chris

Aarron

Dorian Reynolds

It was pretty good, this my first day doing the work out on the program. Ready for tomorrow!!

Douglas

Javiere Campbell

Great had to do alterations because of my gym but great

Kelisha

Running this back for another 4 weeks, let’s get it!!!!

Jarred Taylor

Marcus Norman

Seve

Sheldon

Man it was intense again but I made it thru I n3eded this workout.

Challengingly good. Ran a mile prior to starting also.

Joey

Darryl

Lessene

J’mi

My first day back after a back procedure. Sheesh!!! It’s Go Time!!

Janesha

Solid work out for sure ! Right at 60mins

Qyalan

I think this was a great way to kick off the 4-week shred! Definitely made me sweat and push pass some of my limits. Can’t wait to see what else in store 👍🏽

Niko

REGULAR SET (CORE)
- Hanging Oblique Crunch 3x12 EA

SUPERSET 1
- BB Back Squat 3x12
- DB Bulgarian Split Squat 3x12 EA

SUPERSET 2
- BB Deadlift 3x12
- Quad Extension 3x12

SUPERSET 3
- Leg Press 3x12
- Calf Raise 3x12

CARDIO
- Incline treadmill walk
Incline:12–15
Speed: 2.7-3
Time: 20 minutes

- Hang from a bar
- Tuck your knees up in a controlled manner to each side
- Do not swing back and forth
- Focus on activating your core

Hanging oblique knee tuck

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

Superset 1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

Quad extensions

Superset 2

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Push through the balls of your feet
- Engage your calves as you go up pausing at contraction
- Lower into a slight stretch

Standing calf raise

Superset 3

W1/D1

Loved it. Really good sweat from start to finish

W1/D2

W1/D3

Shoulders are on 🔥🔥 definitely was a good one!!!

Tyrell

W1/D4

First week of shared done🔥🔥 can’t wait for week 2!!

❤️‍🔥❤️‍🔥❤️‍🔥 A love hate relationship ❤️‍🔥❤️‍🔥❤️‍🔥

W1/D5

Good way to start the week off,, another good pump🔥🔥💪🏾

W2/D1

Good workout. Muscle failure for the most part!!!

W2/D2

Great workout! Pushed myself physically and mentally. Feeling like a big dawg again 🔥

W2/D3

Week 2 and I’m already stronger!!!! ❤️‍🔥💪🏾❤️‍🔥💪🏾❤️‍🔥

W2/D4

Yo I’m starting to feel like a machine my dude

W1/D1

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