Jerry

- 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

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

Leg press - mid stance

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
- If you don’t have a hack squat machine, you can do regular squats instead

Hack squat

- 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

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

W1 / D1:
LEGS (Quad focused) + Abs

JR Martin

Tony

W1 / D2:
Arms & Calves

W1 / D3:
Legs (Hamstrings & glute focused) + Abs

Last one was the killer for biceps ☠️

Diego Morales

Miles

W1 / D4:
Pull (Back & Biceps) + Calves

W1 / D5:
Push (Chest, Shoulders, Triceps)

W2 / D1:
LEGS (Quad focused) + Abs

W2 / D2:
Arms & Calves

W2 / D3:
Legs (Hamstrings & glute focused) + Abs

W2 / D4:
Pull (Back & Biceps) + Calves

W2 / D5:
Push (Chest, Shoulders, Triceps)

W3 / D1:
LEGS (Quad focused) + Abs

W3 / D2:
Arms & Calves

W3 / D3:
Legs (Hamstrings & glute focused) + Abs

W3 / D4:
Pull (Back & Biceps) + Calves

W3 / D5:
Push (Chest, Shoulders, Triceps)

W4 / D1:
LEGS (Quad focused) + Abs

W4 / D2:
Arms & Calves

W4 / D3:
Legs (Hamstrings & glute focused) + Abs

Cyril

W4 / D4:
Pull (Back & Biceps) + Calves

W4 / D5:
Push (Chest, Shoulders, Triceps)

W5 / D1:
LEGS (Quad focused) + Abs

W5 / D2:
Arms & Calves

W5 / D3:
Legs (Hamstrings & glute focused) + Abs

W5 / D4:
Pull (Back & Biceps) + Calves

W5 / D5:
Push (Chest, Shoulders, Triceps)

W6 / D1:
LEGS (Quad focused) + Abs

W6 / D2:
Arms & Calves

W6 / D3:
Legs (Hamstrings & glute focused) + Abs

W6 / D4:
Pull (Back & Biceps) + Calves

ANDY

W6 / D5:
Push (Chest, Shoulders, Triceps)

W7 / D1:
LEGS (Quad focused) + Abs

W7 / D2:
Arms & Calves

W7 / D3:
Legs (Hamstrings & glute focused) + Abs

W7 / D4:
Pull (Back & Biceps) + Calves

W7 / D5:
Push (Chest, Shoulders, Triceps)

W8 / D1:
LEGS (Quad focused) + Abs

W8 / D2:
Arms & Calves

W8 / D3:
Legs (Hamstrings & glute focused) + Abs

W8 / D4:
Pull (Back & Biceps) + Calves

W8 / D5:
Push (Chest, Shoulders, Triceps)

W1 / D1: LEGS (Quad focused) + Abs

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