Name: Playbook - Joey Schultz - W1/D1 Legs MASS
Uploaded: 2022-03-09T01:07:13.391Z
Duration: 45 min
Description: W1/D1 Legs MASS

Hector Fortisescobar

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- 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
- knees behind toes

Barbell back squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet 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

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Bulgarian Split Squat + Walking EZ bar lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip thrust

Heavy DB RDL + Heavy Hip Thrust

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W1/D1 Legs MASS

W1/D2 Tuesday (Back)

W1/D3 Wednesday (Chest)

couldn’t do the front squats at the end cause I’m getting back to working out but this workout was great!

Juan

Chance

W1/D4 Thursday (Legs)

James Nguyen

W1/D5 Friday (Bicep and Back)

W1/D6 Friday (Shoulder, Tri, and Chest)

W1/D7 OFF DAY

W2/D1 Legs MASS

W2/D2 Tuesday (Back)

W2/D3 Wednesday (Chest)

W2/D4 Thursday (Legs)

W2/D5 Friday (Bicep and Back)

W2/D6 Friday (Shoulder, Tri, and Chest)

W2/D7 OFF DAY

W3/D1 Legs MASS

W3/D2 Tuesday (Back)

W3/D3 Wednesday (Chest)

W3/D4 Thursday (Legs)

W3/D5 Friday (Bicep and Back)

W3/D6 Friday (Shoulder, Tri, and Chest)

W3/D7 OFF DAY

W4/D1 Legs MASS

W4/D2 Tuesday (Back)

W4/D3 Wednesday (Chest)

W4/D4 Thursday (Legs)

W4/D5 Friday (Bicep and Back)

W4/D6 Friday (Shoulder, Tri, and Chest)

W4/D7 OFF DAY

W5/D1 Legs MASS

W5/D2 Tuesday (Back)

W5/D3 Wednesday (Chest)

W5/D4 Thursday (Legs)

W5/D5 Friday (Bicep and Back)

W5/D6 Friday (Shoulder, Tri, and Chest)

W5/D7 OFF DAY

W6/D1 Legs MASS

W6/D2 Tuesday (Back)

W6/D3 Wednesday (Chest)

W6/D4 Thursday (Legs)

W6/D5 Friday (Bicep and Back)

W6/D6 Friday (Shoulder, Tri, and Chest)

W6/D7 OFF DAY

W7/D1 Legs MASS

W7/D2 Tuesday (Back)

W7/D3 Wednesday (Chest)

W7/D4 Thursday (Legs)

W7/D6 Friday (Shoulder, Tri, and Chest)

W7/D7 OFF DAY

W8/D1 Legs MASS

W1/D1 Legs MASS

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