Name: Playbook - Michael Smith - W3/D6
Uploaded: 2022-01-03T12:05:58.190Z
Duration: 45 min
Description: W3/D6

Jermaine

Stephanie

Talmadge🐺

perform 5 minutes of steady state cardio
[ incline treadmill or bike ]

Warm-Up

- Get in to a seated leg extension adjusted to fit
- Extend your legs out in front of you
- Release and repeat

Leg Extension

- Holding a barbell across your front delts in the rack position
lower into the bottom of a squat
- Stand up to full extension

Front squat

- Holding a dumbbell in each hand at your sides
- Hinge at the waist with slightly bent legs lowering the dumbbells to the ground
- You should feel a stretch in your hamstrings
- Unhinge and stand upright

Dumbbell RDL

- Get into a lying hamstring curl machine face down
- Adjust the machine to your body
- Using your hamstrings curl the machine up
- Release in a controlled manner back to the starting position

Lying leg curl

- Stand holding a dumbbell in each hand 
- Perform forward walking lunges while holding the weights
- Repeat for reps or distance

Walking dumbbell lunge

- place hands on bar so elbows are at about a 90 degree angle 
- activate core 
- press up 
- as you lower bring elbows just below a 90 degree angle 
- exhale on exertion (on way up) 

*spotter is recommended

Seated Barbell Military Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower in a slow and controlled manner

Dumbbell Lateral Raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Dumbbell Shoulder Press

- Raise your arms with a slight bend at the elbow
- Keep your thumbs up
- Go up to about eyesight

Cable Front Raise [rope attachment]

- keep body in neutral position 
- hold for a second or two at bottom 
- raise to top slowly and squeeze 
- keep tension in calf for entire set by going slowly

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