Name: Playbook - amd komsa - Day 3 - Leg + Shoulder
Uploaded: 2022-02-06T13:13:08.543Z
Duration: 75 min
Description: Day 3 - Leg + Shoulder

- 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

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Cable pushbacks

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Barbell wide-grip upright row with press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow