Name: Playbook - Duke Ihenacho - W4/D1
Uploaded: 2022-01-12T22:33:18.111Z
Duration: 45 min
Description: W4/D1

Yessir made it to week 4💪🏾💪🏾🔥🙏🏾

Took a week off and came back, man this workout kicked my ass I love it though

Xavier

Great work out, this workout should be labeled as leg day

Kenyatta

Lenny

I’m crawling out this shit but we’ll be ready for Summer

Jamaal

Get workout, especially after a few months off. I’m use to doing superset and it still was tough, so anyone who isn’t familiar with pace should be best after.

Julian

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

W4/D1

Nice leg day 🔥 feels good to get back.

Raekwon

Kevante

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

Eddie

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

W4/D1

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