Name: Playbook - Ethan Ayache - W2/D7 Shred Program
Uploaded: 2022-04-29T03:06:55.383Z
Duration: 45 min
Description: W2/D7 Shred Program

LOWER BODY

- 10 min stairs warm up
- Leg Curl 4x15
- Leg Extensions 4x15 
- Barbell Squats 3x15 
- RDL 3x15
- Lunges 3x15 each leg 
- Leg Press 3x15
- 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

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell squats

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

Low squats

- Keep a slight bend at the knee
- Come down keeping a neutral spine 
- Come down to about mid calf
- Pull back up engaging your hamstrings and glutes

DB straight leg deads

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

Body weight walking lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- 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

Hip thrusts

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