Name: Playbook - Dylan Ferrier - W3/D3 D3 Leg Push
Uploaded: 2023-11-27T08:26:24.523Z
Duration: 70 min
Description: W3/D3 D3 Leg Push

- 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 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Super set means you will do the calf raises, then immediately do toe rappers. That’s when you get rest

- Heavy weight
- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Elevate heel with a plate
- Alternating tap. One tap left right is one rep

Toe tappers

Seated Calf Raises & Toe Tappers Super Set!

- Band around thighs
- Left to right is one rep
- These will help your overall squat

Banded Side to Side

W3/D3 D3 Leg Push

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

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.

W3/D3 D3 Leg Push

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