Name: Playbook - Myles Harris - POWERBUILDING LEG DAY: DEADLIFT EDITION ⚡️⚡️
Uploaded: 2023-03-15T22:19:37.337Z
Duration: 100 min
Description: POWERBUILDING LEG DAY: DEADLIFT EDITION ⚡️⚡️

What’s up gang! New day • new daily sesh! And for today’s version we got a new and super fun power building session starting off with some heavy deadlifts to improve our strength then later on going into other basic movements to gain muscle as well. Let’s get straight into this workout and kill it together. ⚡️

With weight on the sides, place feet in a shoulder width position, make sure the bar is close to your shins. When you grab the bar think about twisting your elbows inwards to engage the Lats. When in position keep a neutral spine, keep chest up, and have hips not to low so that when you go up you don’t “ squat “ the movement. But when going up, think about coming up with lower back first, and when the bar reaches over your knees then lock them out. 

Focus: posterior chain aka back, lower back, glutes, hamstrings, calves, grip strength and more.

Conventional barbell deadlift

When getting into the machine, fine your preferred stance ( mine is shoulder width with toes pointed out slightly ) Once you have yours, press up slightly and love the handle so you can go all the way down and back up. Do NOT lock out your knees on this at the top of the movement and when going down if your heels start to come off try putting your feet up higher and keeping entire foot on platform. 

Focus: Mostly quads but includes glutes, adductors, and hamstrings.

Hack Squats

Start with bar in your hands as opposed to the floor and Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight. Lower weight until you feel a slight stretch in your hamstrings and make sure Drive your hips forward and use your hamstrings to power back to standing. 

Focus: Instead of normal deadlifts this focused more hamstrings and glutes but still focuses on posterior chain.

Romanian deadlifts

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

Unrack the weight and keep bar on your traps ( high bar people ) or rear delts ( low bar people ) When going down make sure your knees create a right a angle and don’t let them touch the ground for constant tension. When doing these, stay more upright to bias more quads and to hit the glutes more when your at the bottom position, lean over your thighs more. 

Focus: Quads, glutes, hamstrings, and adductors.

Barbell Lunges

When getting into the machine make sure the pads are touching your thighs then go up, remove the stopper and when during this entire movement go slow and contract at the top of the movement and let them stretch at the bottom too. 

Focus: For the calves and soleus ( bottom portion of calves )