Name: Playbook - Dylan Ferrier - W5/D3 D3 (Quad/Glute/Calves)
Uploaded: 2023-11-27T08:26:24.604Z
Duration: 70 min
Description: W5/D3 D3 (Quad/Glute/Calves)

- 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

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Focus on keeping your butt to the seat
- Release your legs back to starting position
- This machine had a belt underneath so you can strap yourself in, highly recommended using the belt

Seated leg extension

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

- Elevate your toes on some kind of platform, then hinge forward to something you can balance against (wall)
- For more resistance my gym has these sand bags I throw on my lower back
- Press to the top, squeeze, and control down

Donkey Calf Raises

- 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

W5/D3 D3 (Quad/Glute/Calves)

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.

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/D4 D4 (Shoulders/Chest/Triceps)

W5/D5 D5 (Biceps/Back/Forearms)

W5/D6 D6 (Ham/Glutes/Calves)

W5/D3 D3 (Quad/Glute/Calves)

More workouts from Dylan Ferrier