Name: Playbook - Duke Ihenacho - W3/D1
Uploaded: 2022-01-12T22:33:18.083Z
Duration: 45 min
Description: W3/D1

Pushed myself even more, upped my weight 🔥

Eddie

Xavier

Tyler Baker

Seve

I'm mad that I wasn't able to get to everything-- people were hogging machines 🤦🏿‍♂️😤

Lenny

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

- 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

W3/D1

Nice leg day 🔥 feels good to get back.

Raekwon

Kevante

Jamaal

W1/D1

Loved it. Really good sweat from start to finish

Jayy

Jarrad

W1/D2

Rhondell

Jelani

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!!!

Douglas

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

W3/D1

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