Name: Playbook - Michael Smith - W2/D2 LOWER
Uploaded: 2024-05-02T21:31:54.009Z
Duration: 90 min
Description: W2/D2 LOWER

5 minutes on the stair climber / incline treadmill / bike / jump rope or other steady state cardio method of your choice. 

Aim to keep your heart rate at 60-70% of your max heart rate [ 220 - age ].

Warm Up

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abduction

- Position yourself under the bar: Stand with your feet shoulder-width apart, facing the machine. Step forward and position yourself under the bar, ensuring it rests comfortably on your upper traps or slightly below your neck. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

- Adjust your stance: For a close stance squat, move your feet closer together, approximately hip-width or slightly narrower. Your toes can be slightly turned out if that feels more comfortable for you.

- Set your body posture: Engage your core, keep your chest lifted, and maintain a neutral spine throughout the exercise. Take a deep breath and brace your abdominal muscles.

- Begin the squat: Initiate the movement by bending at your hips and knees simultaneously. Lower your body down by pushing your hips back and down, maintaining control throughout the descent. Keep your chest up and your gaze forward to help maintain a proper posture.

- Squat depth: Aim to lower yourself until your thighs are parallel to the floor, or slightly below if you have the flexibility and mobility to do so. Going deeper can increase the activation of your glutes and hamstrings but only go as low as you can while maintaining proper form.

- Drive through your heels: Once you reach the desired depth, push through your heels and extend your hips and knees simultaneously. Focus on driving the barbell straight up. Maintain control and avoid locking out your knees at the top of the movement.

Close-Stance Smith Machine Squat

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves) 
- Keeping your torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position
- Repeat for the recommended amount of repetitions

Lying Leg Curl

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- 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

Seated Calf Raise

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Ab Circuit:

W2/D2 LOWER

Nick

Miguel

It was nice, I have a lot of work to do strength wise

Dashaune

W1/D1 UPPER

Tawan

Going to use this spilt to get back in shape

Luis Hernandez

Nice workout. Love the instructional videos and the rest timer. Clutch!!

Mike

W1/D2 LOWER

John

Lukas

W1/D3 REST

Julian

Robert

W1/D4 UPPER

Mickael

Neil

W1/D5 LOWER

Jacob

W1/D6 CONDITIONING

W1/D7 Rest

W2/D1 UPPER

W2/D3 REST

W2/D4 UPPER

W2/D5 LOWER

W2/D6 CONDITIONING

W2/D7 Rest

W3/D1 UPPER

This workout really puts a strain on my core after being sick for a week👌🏽🔥

Rudy

W3/D2 LOWER

W3/D3 REST

W3/D4 UPPER

W3/D5 LOWER

W3/D6 CONDITIONING

W3/D7 Rest

W4/D1 UPPER

Since Day 1 til this workout, I’ve seen more strength in my legs than I started 11 months ago. 💪🏽

W2/D2 LOWER

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