Name: Playbook - Jerry Guerrero - W1/D3 Wednesday (A)
Uploaded: 2022-12-28T13:44:48.021Z
Duration: 50 min
Description: W1/D3 Wednesday (A)

Along this workout routine we will be implementing a progressive overload method.
This means that each week we will gradually increase the weight without sacrificing form and completing the indicated reps.

If in some exercises you cannot increase the weight, do not worry and do it until you feel confident.
Remember to always listen to your body.

“Enjoy the process, stay consistent and transform”

- 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

*you can do this exercise on a smith machine too

Barbell back squat

- 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Step the same leg forward and lower into a forward lunge before returning to starting position - Complete desired reps then repeat on the opposite side

*8 reps each leg

Curtsy lunge to forward lunge

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

*This exercise 15 to 1 reps ladder:
- 15 reps
- 14 reps
- 13 reps
.
.
.
- 1 reps
Rest as needed till you complete.

Bodyweight calf raises

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Grab a pull up bar with shoulder-width overhand grip, making sure arms are completely straight and your feet are off the ground.
- Brace your core and use your abs to raise your knees up toward your shoulders, while also scooping or twisting your torso toward one side and crunching your obliques. 
- Return to the starting position and repeat on the other side.

Hanging Knee Raises (Oblique Crunch)

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