Name: Playbook - Henry Matthews - Week 1, Day 9 - Tuesday
Uploaded: 2023-04-25T22:18:32.041Z
Duration: 70 min
Description: Week 1, Day 9 - Tuesday

Legs

The back squat will be based off your 67% of your 1-RM. If you don’t have a 1-RM. Start off with a weight and increase in weight each set. For example:

Set 1: 135lbs
Set 2: 155lbs
Set 3: 185lbs

Warmup Sets For Back Squat
Set 1: Empty Bar For 10-20 Reps
Set 2: 42% Of 67% Of 1-RM Bench Press For 5-10 Reps
Set 3: 58% Of 67% Of 1-RM Bench Press For 5-8 Reps
Set 4: 69% Of 67% Of 1-RM Bench Press For 4-6 Reps
Set 5: 80% Of 67% Of 1-RM Bench Press For 3-5 Reps
Set 6: 91% Of 67% Of 1-RM Bench Press For 1-2 Reps
Set 7: 95% Of 67% Of 1-RM Bench Press For 1 Reps

* Rest 1-2 Minutes Between Sets

Lower body Warm-up

Hip Activation With Mini-band 
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Cool-Down (Optional)

Inhibit With Foam Roll 
* Lower Back Roll: 30 Per Side
* Glute Roll: :30 Per Side
* Hamstring Roll: 30 Seconds Each side
* IT Band Roll: 30 Seconds Each side
* Quad Roll: 30 Seconds Each side
* Adductor Roll: 30 Seconds Each side

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

*Weight can be added to the plank to increase difficulty. Plates should be stacked over the lower back—they should not be on the upper back, or they’re being supported overwhelmingly by the arms rather than requiring more work for the trunk.

Week 1, Day 9 - Tuesday

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