Name: Playbook - Duke Ihenacho - W3/D1
Uploaded: 2022-03-18T21:03:04.425Z
Duration: 45 min
Description: W3/D1

Use to run from leg day, but Mann it feels good 💪🏾💪🏾🏋🏾‍♂️

App was a bit buggy but got these workouts to a T

Munashe

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

SUPERSET 1
- BB Back Squat 4x6
- DB Bulgarian Split Squat 4x8

SUPERSET 2
- BB Deadlift 4x6
- Quad Extension 4x10

SUPERSET 3
- Leg Press 4x10
- Calf Raise 4x15

- 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

Daniel

Tye.Bilzerian

W1/D1

Great bro. That mile run really set the tone for the rest of the workouts.

Cobiii

Olanrewaju Madojutimi

Killer workout for sure! I’m loving the results💪🏾👌🏾

Ahamefule

W1/D2

Great Choices a few I never tried before.

Charles

W1/D3

Brandon

W1/D4

W1/D5

W2/D1

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W2/D2

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W3/D1

Community

More workouts from Duke Ihenacho