Name: Playbook - Joseph Jennings - New 5x5 A2 (no squat)
Uploaded: 2022-01-13T19:50:30.498Z
Duration: 45 min
Description: New 5x5 A2 (no squat)

So this is a variation of the 5x5 that features leg press instead of squatting.

Truthfully, I hurt my low back and am using this variation to still work my quads but take some pressure of my spine and low back.

Feel free to squat instead or use this variation to switch it up!

Side note: these 5x5s are awesome when you’re short on time / AM workouts before work.

Make sure you get a 5x5 tracker or track your lifts so you can slowly increase your weight lifted!

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Same as leg press, but with single leg
- Don’t get crazy with the weight, keep it difficult but not painful
- Quad engagement variation is going to be a lower foot placement
- Don’t lock the knee, keep a microbend when you extend the press

16 reps = 8 per side etc

Single Leg Machine Press (feet low)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control
- Allow for a nice stretch at the bottom
- Keep a microbend in the knee

Leg press calf raise

- Wrap the rope pulley around the bar so you can take a hammer grip with both hands
- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position
- Use smaller plates so you can get a full contraction into your chest

New 5x5 A2 (no squat)

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