Name: Playbook - Dylan Ferrier - Day 1 - Leg Day Push Focus
Uploaded: 2024-02-05T01:19:49.633Z
Duration: 60 min
Description: Day 1 - Leg Day Push Focus

Feel free to do single step or double depending how ambitious you’re feeling

Stair stepper

1 set on both sides. 7 on each.

1 forward lunge
1 side lunge
1 reverse lunge 

This is one 3D lunge rep

3D Lunge

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Keeping your feet aligned with your knees 

Push out your legs against the pads 

Ensure your movement against the resistance is smooth and controlled

Keep your feet light on the foot rest

Abductor machine

Leg Warm Up

- Make sure you’re loading enough weight to really load the calves
- I place my toe knuckles at the top and then drop my heels off the edge
- I know I’m stretching my calves as much as possible at the bottom when I can feel my tibs flex

Front Rack Machine Calf Raises

TIBIALIS FOCUS
- Legs straight, almost completely locked
- Lift the toes and walk on your heels
- Don’t go too fast

ONE REP IS DOWN AND BACK

Tib Walk

Calf raises and tib walk

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until front leg is about 90 degrees 
- Push through your front leg to come back up 
- Work both sides, but rest for at least 60 seconds before doing the other side

Bulgarian split squat

- Sit on the machine with the pad at the bottom of your shin 
- Pull your glutes into the pad
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Sit in a hamstring curl machine

The pad by your feet I make sure is comfortably on the back of my shins 

Back rest pushed forward enough that about a hand width of my hamstring is hanging off the end

Lastly pin down the top to your thighs that straightens your leg out

I ended up leaning forward because I felt a MUCH deeper stretch at the extension 

Curl the weight with your hamstrings slow and controlled driving your heels to your bum

Pause at the bottom

Slowly return to starting position

Seated hamstring curl

Day 1 - Leg Day Push Focus

Day 5 - Full Leg Focus

Day 4 - Upper Body Push Focus

Day 3 - Leg Day Pull Focus

Day 2 - Upper Body Pull Focus

❄️ Full Leg Day

❄️ Upper Body

❄️ Legs Push Focus

❄️ Upper Body Day

❄️ Pull Focus Leg Day

These new workouts are kicking my ass but in the best way! I like the increase in intensity of the workouts if that makes sense. I feel more challenged and can't wait to continue to add weight !  Feeling it in the whole lower but especially quads and glutes 🥵💪

(Top Sub Favorite)
Day 5 - Full Leg Day

I love when new workouts humble me, especially upper body ones. They really challenge me and motivate me to perfect the form so I can add more weight effectively!

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Day 4 -  Full Upper Body

I'm so proud to share that I am able to do sets of hip thrust on the Smith machine with 2 PLATES on each side. 🤌😤🍑 (90lbs per side 🙌) my current max and can't wait to progress more !

I have BEEF with the stair stepper. What a finisher, honestly. I love my Wednesday burn. Mid week challenge for sure

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Day 3 - Glute & Ham Focus

Went so hard today it was VERY difficult to open my water bottle. 😅

At this point, not sure what is worse. Stair stepper finishers or knee tuck finishers. I love the challenge all the way through the workout!

(Top Sub Favorite)
Day 2 - Full Upper Body

Quads ON FIRE.  Almost time to start a new round for drums and peachessss. Loving the progress I've made with this program.

Day 1 - Leg Day Push Focus

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