IVAN PRADO

Week 4 is a de-load week. You need to give your body the chance to recover and adapt to all the work it’s been doing - after week 4 you’re ready to start a new worlout program.

- 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

- 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 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

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor or bench then lower back down
- Keep your core engaged

Weighted overhead crunches

W4 / D2
Lower body 1

Roberto Reyes

W1 / D1 
Upper body 1

Dropped the weight, adjusted a slow and controlled tempo and it was beautiful! 👍🏻

JR Martin

Tony

W1 / D2
Lower body 1

Radojko

W1 / D3
Upper body 2

Jermaine

Harika

W1 / D4
Lower body 2

W2 / D1 
Upper body 1

Would love to see alternative option for deadlifts.

W2 / D2
Lower body 1

W2 / D3
Upper body 2

W2 / D4
Lower body 2

W3 / D1 
Upper body 1

W3 / D2
Lower body 1

W3 / D3
Upper body 2

It wasn’t you, i couldn’t make it to abs training 🫣 but i felt the legs burning

W4 / D2 Lower body 1

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