Name: Playbook - Dylan Ferrier - ❌ Deload Legs Push (3.13.24)
Uploaded: 2024-03-26T00:24:28.607Z
Duration: 60 min
Description: ❌ Deload Legs Push (3.13.24)

- 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

Step into the belt, and raise it around your waist

Getting into a good squat dance and hook onto the machine 

Raise a little to release the catch 

The weight should be moving up and down directly underneath you 

Ideally going all the way down as the grass will give you best results, but that also takes a lot of mobility. At least go to 90°. 

The very bottom of the movement is where the quad is going to be stretching the most and growing the most. Put your attention on the bottom half of the movement. 

Try not to rest at the top, keeping tension on the quads 

Your squat stance can vary depending on your hip mobility. I tend to stand a little wider with my toes, pointed out a little more.

You should feel connected to the platform through your heels and toes

First two sets warm up with lightweight

Belt Squat Machine

- 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

- 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

I call this portion of my workout “Dimes” 

10 jabs
10 straights
10 elbows 
10 low kicks

(I’ll be making a longer video that has all of them and a link to tips)

Dimes

1 rep = 15 yards

5 yard walk down then turn around and walk back

Obviously I’ve been doing this for a very long time. When I first started I literally just went up and failed multiple times. Like 100’s. But my 100th attempt was better than the 1st. 

Please be careful when trying these and build up slowly. 

Use a wall or just do donkey kicks. Private message me for donkey kick help!

Handstand Walk

1 rep = one 15 yard stretch 

One foot forward

Change levels (squat to hip height)

Rock your lead leg knee over your toe to the ground as you bring the the other leg around to step up

Keep your arms inside and imagine grabbing onto legs and what side your on and where your going to drive them

Everytime I duck walk I imagine each as a shot

Duck Walk

End of Workout Functionality

❌ Deload Legs Push (3.13.24)

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