Name: Playbook - Joey Schultz - W7/D4 Thursday (Legs)
Uploaded: 2022-03-09T01:24:16.186Z
Duration: 45 min
Description: W7/D4 Thursday (Legs)

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

W7/D4 Thursday (Legs)

Hector Fortisescobar

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/D6 Friday (Shoulder, Tri, and Chest)

W7/D7 OFF DAY

W8/D1 Legs MASS

W7/D4 Thursday (Legs)

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