Name: Playbook - Dylan Ferrier - W2/D3 D3 Leg Day Push
Uploaded: 2023-11-27T08:26:24.497Z
Duration: 60 min
Description: W2/D3 D3 Leg Day Push

Harley

SUPER SET! So once you finish back squats you do box jumps then get a 90 second rest

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Take a big breath into your core, causing your to brace your stomach and back. Pretend like you’re making your own squat belt
- Rock your weight back in your heels and then grips your toes into the ground
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up 
- it’ll help to not breath out that you’re back at the top
- Take a new bracing breath and drop again

Barbell back squat ( Super Set )

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps ( Super Set )

Squats and Box Jumps (Super Set)

- Loop a thick band around a pole. You don’t want the band too thick because it’ll pull you off balance
- Step your feet into the bands and take a step back until you have tension
- Focus on your knee bend as you sit back into the chair 🪑 
- Smooth tempo all the way through

Spanish Squats

- Hold a single dumbbell, I like to grab both sides of the top and let my calf hinge my whole upper body
- On the same side as the dumbbell perform a single leg calf raise
- Pause at the top engaging your calf

Dumbbell calf raise (single)

- Toe tappers! I like to lay down a thick bumper plate and pop my heels on it
- Narrow stance
- Smoothly alternate each foot raising your toes to your knees 
- Straight legs!

Toe tappers

- Place band just above your knees
- Lay on your side
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- This movement has had a massive impact on my squat!

Side Banded Clam

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Your upper body from your tail bone to the top of your head should all hinge in one movement

Single leg glute bridge

W2/D3 D3 Leg Day Push

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

W1/D3 D3 Leg Push

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/D3 D3 Leg Day Push

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