Name: Playbook - Richard Duchon - W1/D4
Uploaded: 2021-01-18T11:45:43.496Z
Duration: 60 min
Description: W1/D4

Ryan

Fabian

Emad

Pawel

Barbell squat 4 x 10 
Close stance leg press 4 x 12,12,15,15
Dumbbell romanian deadlift 4 x 10,10,12,12
Walking lunges 4 x 20 (10 each leg)
Leg extensions 4 x 12,12,15,15 (last set drop set)
Seated or standing calf raises 5 x 20 

Abs:
Hanging leg raises 4 x 10 
Oblique twist 4 x 20

-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.
-Stand up out of the squat to full extension.
-Repeat

Barbell Squat

-Sit in a leg press and place your feet on the platform together.
-Release the leg press and lower the platform towards your body until your knees are at a 90 degree angle.
-Press the platform away from you until legs are almost extended. ( do not lock your knees)
-Repeat.

Close Stance Leg Press

- Stand with your feet shoulder width apart.
- Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
- With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
- To stand, press the floor away.

Dumbbell Romanian Deadlift

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

- Select the weight you would like to use, then adjust back pad so that when seated, your knees align with the machine’s axis of rotation.
- Comfortably position shin pad and apply light pressure.
- Grasp handles and stabilize body.
- Push forward and up against the pad until your legs are straight in front of you.

Leg Extension

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
- Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
- Repeat for the recommended amount of repetitions.

Seated Calf Raise

- 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

-Sit on the ground with your legs elevated off the ground while holding a weight near your lap on both hands.
-Rotate the weight to one side and towards the floor and then to the opposite side.
-Repeat back and forth.

Oblique Twist

W1/D4

Jack

Move camera around. We could see better e your movement.

Andrea

Dany

W1/D1

Abdullah

Jordan

Chetan

W1/D2

You should add a note for each exercise. Could be useful for remember things about our session.

Wiseley

W1/D3

Ralph

W2/D1

Javier

W2/D2

Venish

W2/D3

W2/D4

W3/D1

Andy

W3/D2

W3/D3

Let me type in my weight and this app is killer! - Just like the workouts!

Derick Suttner

W3/D4

W4/D1

Possibility to type in the used weight.
Would be perfect 🙌🏾

W4/D2

Let me type in the uswd weight anywhere, bro

W4/D3

Finished the 4 week 4 day split and it’s by far one of the best workout programs I’ve joined

W1/D4

Community

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