Name: Playbook - Jake Schultz - 09/30/2022 Legs & Shoulders
Uploaded: 2023-12-11T15:29:51.725Z
Duration: 60 min
Description: 09/30/2022 Legs & Shoulders

Leg day burn is the best! Nice to work shoulders in on same day! Thanks Coach

Steve 

Drop Sets on leg extensions are in exercise description

On reps to failure you can decrease the weight to get more volume and get a really good burn

- 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

Increase in weight until sets of 3

Barbell back squat

- Start with the barbell on your upper back
- Stand a couple feet in front of box/bench.
-Place one foot behind you on the box/bench
- lower down as low as comfortable
- Push through your heel and stand up

Barbell Bulgarian split squats

-Holding dumbbells or cable at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up
Control slow on the way down & repeat 

Work one side at a time for desired reps then switch legs

Weighted step ups

DROP SETS
Perform 10 reps and immediately decrease weight 10-20lbs and do 10 more reps and immediately drop weight 10-20lbs and do 10 more reps. That is 1 set and is 30 repetitions before resting. 3 total rounds. 

Example: 
10 reps at 100lbs
10 reps at 80lbs
10 reps at 60lbs 
With no rest in between
That is ONE set

- 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

- Hold the bar with hands at or just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
-Your wrists should not be above your elbows
-Think about bringing your elbows toward the ceiling. You should not feel this in your upper back
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Lay sideways on an incline bench with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

Dumbbell lying incline lateral raise (side facing)

09/30/2022 Legs & Shoulders

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

09/30/2022 Legs & Shoulders

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