Name: Playbook - Richard Duchon - W1/D1
Uploaded: 2021-01-18T11:47:44.530Z
Duration: 60 min
Description: W1/D1

Dikea

Barbell pause squat 4 x 10 
Leg curl 4 x 10 
Constant tension barbell hip thrust 
3 x 10
Dumbbell alternating reverse lunge 
3 x 10
Back extensions 3 x 15
Abduction machine 3 x 20,20 , as many reps as possible 

Abs:
Hanging leg raise 3 x10 
Reverse ab crunch 3 x 10

-Stand with feet shoulder width apart with a barbell across your traps and upper shoulders. (not on the neck)
-Lower yourself into the bottom of a squat until your butt is at least knee height or lower.
-Pause in bottom position for 1-2 seconds
-Stand up out of the squat to full extension.
-Repeat

Pause Barbell Squat

-Lay down on a prone (face down) leg curl machine and make sure it is adjusted to fit.
           - Curl your legs towards your body activating your hamstring muscles.
           -Release slowly and return to the starting position. 
           - Repeat

Leg Curl

-Sit on the ground in front of a bench or soft box with a barbell over your lap.
-Place your shoulders and upper back on the box and raise your hips off the ground placing the bar in your hip creese. 
-Elevate your hips to the sky until your body is flat and lower it back towards the ground stopping short of contact with the ground to maintain tension. 
-Repeat.

Constant Tension Barbell Hip Thrust

-Stand with feet together while holding a dumbbell in each hand.
-Step back with one leg into a lunge position (both legs bent at 90 degrees)
-Step up out of the lunge and into the starting position.
-Repeat

Reverse Lunge

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you inhale.
- Repeat for the recommended amount of repetitions.

Back-Hyper Extension

- Select the weight you would like to use, then adjust starting position so knees are together with pads outside knees.
- Push against pads through a complete range of motion.

Hip Abduction

- Raise your legs as high as you feel comfortable while hanging from a pull-up bar, hands facing forward, arms straight, and core engaged.

Hanging Leg Raise

Lay on the ground and place your fingers and hands under your lower back for support.
-Raise your legs towards the ceiling until they are at 90 degrees above you.
-Lower your legs back down stopping short of touching the ground.
-Repeat

W1/D1

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