Name: Playbook - Dylan Ferrier - W1/D6 D6 Leg Pull
Uploaded: 2023-11-27T08:26:24.487Z
Duration: 60 min
Description: W1/D6 D6 Leg Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

- Place the bar just above your feet
- Rock your body weight into your heels then grip the ground with your toes
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Get set into a sumo deadlift position
- Straighten legs with a slight bend, just so they aren’t locked
- Hinge at the hips keeping a neutral spine
- Press both dumbbells into each other for stabilization
- Raise just to parallel and ease back down

Straight Leg Sumo Dumbbell Deadlift

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor while keeping your chest facing forward
- You should feel stretch abdomen stretch as your pelvis and ribs separate 
- Press back up to starting

Barbell hip thrusts

- Place balls of feet on pads
- Press up using your toes activating your calf muscles 
- Lower slowly stretching the calf muscles

Seated calf raise

- Hook a band on something low to the ground
- Hook the other end of the band on your toes
- Sit back to get some resistance 
- For keeping the band hooked, keep your toes flexed towards you and point the balls of your feet
- Then pull balls of your feet towards yourself

Banded Tib Raises

- Hanging from the bar, keeping your legs extended 
- Slight archer in your lower back because we want the abdomen stretched apart
- Raise up while keeping your core tight to form an “L” with your body
- Bringing your pelvis to your lower ribs creating a bend in the low back
- Lower legs back down
- Avoid swinging

Hanging leg raises

W1/D6 D6 Leg Pull

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper 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/D6 D6 Leg Pull

Community

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