Name: Playbook - Duke Ihenacho - W3/D3
Uploaded: 2022-03-18T21:03:04.436Z
Duration: 45 min
Description: W3/D3

Munashe

REGULAR SET (CORE)
- Ab Roll  3x15
 
SUPERSET 1
- Hip Thrust 4x8
- DB Step Up To Knee Drive 4x8 EA

SUPERSET 2
- Rdl 4x6
- Stability Ball Curl 4x10

SUPERSET 3
- Reverse Hack Squat 4x8
- Cable Hammy Pull Through 4x8

- Elevate your feet and hold a plank position on a roller
- Roll out engaging your core
- Roll back in

Ab rollout

- Start in the kneeling position, knees just outside shoulders, holding dumbbells at the shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling DB hip thrust

- Holding dumbbells at your shoulders, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward and up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB step up w/ knee drive

Superset 1

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

Superset 2

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack squat (looking in)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset 3

W3/D3

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/D3

Community

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