Name: Playbook - Duke Ihenacho - W4/D3
Uploaded: 2022-01-12T22:33:18.124Z
Duration: 45 min
Description: W4/D3

I love these workouts, it’s starting to just be natural now

Te’Shaun

Tyler Baker

Kenyatta

Lenny

Another good solid workout sweating and hurting as usual...

REGULAR SET (CORE)
- Ab Roll 3x15 

SUPERSET 1
- Hip Thrust 3x12
- DB Step Up To Knee Drive 3x12 EA

SUPERSET 2
- RDL 3x12
- Stability Ball Curl 3x12

SUPERSET 3
- Reverse Hack Squat 3x12
- Cable Hammy Pull Through 3x12

- 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

W4/D3

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

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/D3

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