Name: Playbook - Dylan Ferrier - Day 5 - Full Leg Focus
Uploaded: 2024-02-05T01:19:49.739Z
Duration: 60 min
Description: Day 5 - Full Leg 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

- Elevate your toes on some kind of platform, then hinge forward to something you can balance against (wall)
- For more resistance my gym has these sand bags I throw on my lower back
- Press to the top, squeeze, and control down

Donkey Calf Raises

- 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

- Press your hips and quad into the pad
- Flex your toes to your knee
- Drive your heel to your rear
- Control the weight down

Plate Loaded Kneeling Hamstring Curl

- Strap belt around the hip line
- Smooth presses
- Make sure knees are hitting at 90 degrees
- Every other rep pause at the top to make sure you’re holding tight contraction

Hip thrust machine

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Day 5 - Full Leg Focus

Day 4 - Upper Body Push Focus

Day 3 - Leg Day Pull Focus

Day 2 - Upper Body Pull Focus

Day 1 - Leg Day Push 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!

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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 5 - Full Leg Focus

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