Name: Playbook - Dylan Ferrier - W1/D3 D3 Leg Push
Uploaded: 2023-11-27T08:26:24.476Z
Duration: 60 min
Description: W1/D3 D3 Leg Push

Harley

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back 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

- Pull your glutes down into the bottom back of the pad
- Place one foot at the bottom of the press
- It should be just the balls of your toes on the press
- Feel the stretch as you pull your toes toward you
- Push through the balls of your toes and pause at contraction

Single Leg Calf Raises (Leg Press)

- Sit on the bench and hang a foot off the end of the bench
- Hang a very light kettlebell off the end of your toes
- It’s hard, but keep you whole leg tight to the bench
- Stretch your toes all the way down then pull the balls of your feet towards you and pause at the top

Kettlebell Tib Raises

- If you can find an ankle attachment that’s even better, my gym only has a foot hold
- I like to brace off the pole in front of me
- You don’t have to kick back very far
- Leg should kick diagonally 
- Control is vital

Cable Kick Backs

W1/D3 D3 Leg Push

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W2/D1 D1 Upper Body Push

W2/D2 D2 Upper Pull

W2/D3 D3 Leg Day Push

W2/D4 D4 Upper Push

W2/D5 D5 Upper Pull

W2/D6 D6 Lower Pull

Raul

W3/D1 D1 Upper Push

W3/D2 D2 Upper Pull

W3/D3 D3 Leg Push

W3/D4 D4 Upper Push

W3/D5 D5 Upper Pull

W3/D6 D6 Legs Pull

W4/D1 D1 Upper Push

W4/D2 D2 Upper Pull

W4/D3 D3 Leg Push

W4/D4 D4 Upper Push

W4/D5 D5 Upper Pull

W4/D6 D6 Leg Pull

W5/D1 D1 Upper Push

W5/D2 D2 Upper Pull

W5/D3 D3 (Quad/Glute/Calves)

W5/D4 D4 (Shoulders/Chest/Triceps)

W5/D5 D5 (Biceps/Back/Forearms)

W5/D6 D6 (Ham/Glutes/Calves)

W1/D3 D3 Leg Push

Community

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