Name: Playbook - Jake Schultz - Legs & Shoulders 05/24/2023
Uploaded: 2023-12-11T15:29:51.144Z
Duration: 60 min
Description: Legs & Shoulders 05/24/2023

Awesome leg day!! Bulgarian squats are the best💪🏽

Steve 

Blake

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)

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Push/Pull Upper Body 11/26/2023

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I love the shoulder and abs combo! 🙌🏼

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

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Legs & Shoulders 05/24/2023

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