Name: Playbook - Dylan Ferrier - W3/D6 D6 Legs Pull
Uploaded: 2023-11-27T08:26:24.535Z
Duration: 70 min
Description: W3/D6 D6 Legs Pull

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Feet about shoulder width apart
- Place heels right in the middle of the sliders
- You can do double or alternating single, I did both
- Place arms at side for support while you drive your hips up and curl your heels to your glutes
- Then slide heels away from body

Hamstring Slider Curls

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Drop the pad to your hips
- Point your toes out and bend the knees slightly
- Hinge at the hips deep into the bend and fire your glutes to pull yourself back up

Back Extension (Glute Focus)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raises

- The farther you lean back on the wall the harder it will be
- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Wall Lean Tib Raise

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

W3/D6 D6 Legs 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

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/D6 D6 Legs Pull

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