Name: Playbook - Lean Beef Patty - W3/D5 Extras & Accessories
Uploaded: 2023-04-07T22:22:29.808Z
Duration: 45 min
Description: W3/D5 Extras & Accessories

James

Workout:
- Calf raises 3 x 20-25
- Abductor machine 1 x 25 (seated back)
- Abductor machine 2 x 25 (leaning forward)
- Abductor machine 1 x 25 (seated back)
- Adductor machine 5 x 35,25,25,25,35
- Toes to bar 4 x 8-15

- Push through the balls of your feet
- Toes forward, toes in or toes out
- Engage your calves as you lift up
- Pause at the top then lower with control

Standing calf raise

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

Abduction machine (seated back)

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

Abduction machine (leaning forward)

- 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

Adductor machine

- Hanging from the bar, keeping your legs extended 
- Raise your legs up while keeping your core tight until your toes touch the bar
- Lower your legs back down
- Avoid swinging

Toes to bar

W3/D5 Extras & Accessories

I wished more notes on which muscles should be activated

Carolina

I think you should add modifiers. For example, for girlies like me who have the balancing finesse of newborn fawn, I think we should be able to use resistance bands in lieu of the barbells for hip thrusts. Other than that, killer workout!

Tiffany

Joah

W1/D1 Legs (Glutes & Hamstrings)

It hurt so good! Excited to see results in the long run 🤩

Forward crunches don't help at all and side crunches make me feel so awkward

W1/D2 Active rest day

Maybe change the order number of arm stuff. By the end i couldn't do the pushups unassisted

Great shock to the muscles my bench is usually around 75 and by the time I got to bench press I couldn’t even finish the last set at 45lb!!

Marlise

W1/D3 Push day

Nisha

Victoria

W1/D4 Legs (Glutes & Quads)

It was a pretty good workout my glutes 😁 , I think legs to bar was a little too hard to start out so I just did some leg lifts instead 🫡 perdóname jefa 😔

Anthony

Every single workout I come out like jelly. I even had trouble driving because my muscles were trembling so much.

Virginia

didn’t know you could have an adductor pump or whatever lmao 😅😅

Haley

W1/D5 Extras & Accessories

I am not as flexible as I thought so I took it really easy.

The stretching felt really good

Louisa

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

I couldn’t for the life of me do a single pull up or chin up 🥲 so I modified it with push machines that targeted those muscles and finished the rest of the workout like normal 😁 thanks for the great routines girly I appreciate you

Paige

Frankie

W1/D7 Pull day

I’ve been bored and not feeling my workouts lately but this was definitely better than what I’ve had before 😁

Rachael

I don’t usually do hip thrusts but I enjoyed doing them today. I also couldn’t get the form down for the sumo and conventional so I skipped it :P

Narges

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Andrea

Arms very fatigued by time of push ups. Good burn!

W2/D3 Push day

Patience

weights going up 💪💪💪💪💪💪💪💪💪💪

Abby

W2/D4 Legs (Glutes & Quads)

Did the captain’s chair leg rise instead of toes to bar (I’m still too weak for them 🙈)

Alsu

W2/D5 Extras & Accessories

My fucking stomach hurts but this is what happens when you have In-N-Out the night before :)

Sammy

W2/D6 Active rest day

Had no way to assist myself doing pull ups so I absolutely gassed myself trying unassisted 💀

I always enjoy the scapula shoulder rolls

i had to skip out on the lateral raises 🥸

W2/D7 Pull day

I had to improvise on a few missing machines

Michael

W3/D1 Legs (Glutes & Hamstrings)

I used the awesome crunch machine at my gym for some of the crunches

W3/D2 Active rest day

I didn’t have enough time to do the warm up and two sets, the 45 mins just got away from me

W3/D3 Push day

made my quads pop like water balloons thanks patty 🙏

W3/D4 Legs (Glutes & Quads)

W3/D6 Active rest day

yoooooo the pull ups are getting easier let’s GO

My arms are dead but I'm happy about seeing progress!! Thanks Patty ♥️

Natania

W3/D7 Pull day

Them glutes though. Hip thrusts, underrated!

Stevie

W4/D1 Legs (Glutes & Hamstrings)

W4/D2 Active rest day

this still killing me a month later but love it

ashley

W4/D3 Push day

Yooo! This is the fourth time I’ve done this workout and it felt as awesome as the fi st time. 🥰

Mandy

W4/D4 Legs (Glutes & Quads)

That Dump truck pump. Love these accessory days

W4/D5 Extras & Accessories

W4/D6 Active rest day

Continuing to make pull up progress! I’m gonna be boosting over walls in no time.

W3/D5 Extras & Accessories

Community

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