Name: Playbook - Joey Schultz - W1/D4 Thursday (Legs)
Uploaded: 2022-03-09T01:07:13.404Z
Duration: 45 min
Description: W1/D4 Thursday (Legs)

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

Juan

Chance

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

Foam Roll Warmup

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

-Slowly increase weight each set
-hold at the top of the movement

Quad Extension (Machine)

- 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

Smith Machine Barbell back Squat - close stance

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell Lunges

- 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

- Begin with bar positioned on your upper back and your heels elevated
- 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

Heels elevated barbell back squat

Adductor machine + Elevated Squats

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

W1/D4 Thursday (Legs)

Hector Fortisescobar

W1/D1 Legs MASS

W1/D2 Tuesday (Back)

W1/D3 Wednesday (Chest)

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/D4 Thursday (Legs)

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