Name: Playbook - Dylan Ferrier - ❌ Legs Push Focus (3.6.24)
Uploaded: 2024-03-26T00:24:28.633Z
Duration: 60 min
Description: ❌ Legs Push Focus (3.6.24)

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

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

Strap belt around the hip line

Make sure knees are hitting at 90 degrees

Keep the upper half facing forward

Make sure your knees aren’t buckling inward fighting to push them out for further glute engagement

Smooth presses

Every other rep pause at the top to make sure you’re holding tight contraction

Hip thrust 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

Secure feet 

Attempt to keep knee to top of your head straight

Eccentric is where a lot of the work it. Take your time 

This is a very hard exercise. Don’t be discouraged if you can’t even do one rep

Nordic Hamstring Curl

Sit on the machine with the pad at the bottom of your shin 

Pull your glutes into the pad using the handles

Extend your legs engaging your quads 

Pause at the top and lower slowly feeling the stretch

Leg extensions

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

❌ Legs Push Focus (3.6.24)

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