Name: Playbook - Michael Smith - W4/D5 LOWER
Uploaded: 2024-05-02T21:31:54.104Z
Duration: 90 min
Description: W4/D5 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

Perform one set of each exercise back to back followed by the suggested rest time.

- 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

Hip Adductioon

- Adjust the pad so that it falls on top of your lower leg (just above your feet) Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension

superset: Hip Adduction x Leg Extension

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs stopping short of a full extension in order to keep the tension on the quad

Hack Squat

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlift

Begin by adjusting the seat height and the leg pad position of the seated leg curl machine according to your comfort. Make sure that the leg pad aligns with your lower leg, just above the Achilles tendon.
Grasp the handles on the sides of the seat for stability. Keep your abdominal muscles engaged throughout the exercise.
Start the movement by flexing your knees, bringing your heels towards your glutes. Maintain a controlled and smooth motion throughout the exercise.
As you curl your legs, focus on squeezing your hamstrings to initiate the movement. Avoid using your hips or lower back to lift the weight. Your upper legs should remain in contact with the leg pad at all times.
Continue curling until your knees are fully flexed, and you feel a strong contraction in your hamstrings. Pause briefly at the top of the movement to maximize muscle activation.
Slowly lower the weight back to the starting position by extending your legs, maintaining control throughout the descent.

Seated Leg Curl

Walking Lunge

superset: Leg Curl x Lunge

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

- 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:

W4/D5 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/D2 LOWER

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. 💪🏽

W4/D5 LOWER

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