Name: Playbook - Dylan Ferrier - ❄️ Legs Push Focus
Uploaded: 2024-02-05T01:19:49.646Z
Duration: 60 min
Description: ❄️ Legs Push Focus

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

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

Stair stepper

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

- 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

Place feet in a narrow stance and towards the bottom of the platform

Remember that knee bend is how we load our quads

Brace your core (I like to throw on a belt to help)

Go down till your knee is at 90 degrees

Push through on the top and bottom of your feet, the whole foot should feel gripped

I like to keep a soft bend at the top to protect my knees. Some people lock them.

Hack Squat Machine

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

10 EACH LEG

Dumbbell walking lunges

Make sure you’re loading enough weight to really load the calves

I place my feet 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

Focus on the eccentric. You can go fast on the way up, I actually suggest exploding up, but hold at the top and slow on the way down for maximal progress

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

❄️ Legs 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

Day 1 - Leg Day Push Focus

❄️ Full Leg Day

❄️ Upper Body

❄️ 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.

❄️ Legs Push Focus

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