Name: Playbook - Ethan Ayache - W1/D3 Shred Program
Uploaded: 2022-04-29T03:06:55.334Z
Duration: 45 min
Description: W1/D3 Shred Program

Walking around like a baby deer after this one

Liel

LEGS

- 10 min Stairs Warm Up
- Leg Curl 4x15
- Leg Extensions 4x15
- Barbell Squats 3x15, 
- RDL 3x15, 
- Lunges 3x15 each leg 
- Hip Thrusts 4x15

Stairmaster

- Bring your heels towards your glutes
- Engage your hamstrings as your raise
- Lower with a slow controlled movement

Leg curls

- 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

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Low squats

- 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

- 15 each leg
- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

W1/D3 Shred Program

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