Name: Playbook - Jerry Guerrero - W5/D3 Wednesday (A)
Uploaded: 2022-12-26T16:51:41.120Z
Duration: 50 min
Description: W5/D3 Wednesday (A)

- 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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Nathan

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