Name: Playbook - amd komsa - Day 6 - Leg + Shoulder
Uploaded: 2022-02-06T13:13:08.558Z
Duration: 80 min
Description: Day 6 - Leg + Shoulder

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach bench 
- Push through your heels to stand up

Barbell front squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Elevate heels onto a weight plate 
- Hold a dumbbell in each hand at the shoulders
- Lower into the bottom of a squat and hold that position for a 2-3 second count
- Stand up to full extension

Dumbbell heels elevated pause front squat

- Holding dumbbells on your knees and sit on a chair
- Pause at the top engaging your calf

Dumbbell calf raises

- Hold a single dumbbell, using other hand for support 
- On the same side as the dumbbell perform a single leg calf raise
- Pause at the top engaging your calf

Dumbbell calf raise (single)

Front dumbbell press

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height