Name: Playbook - Richard Duchon - W2/D3
Uploaded: 2021-01-18T11:48:03.210Z
Duration: 60 min
Description: W2/D3

Nando

Andrew

Wagner W. WAISHAUPT

Antonio

Barbell squat 4 x 8,8,10,10
Dumbbell romanian deadlift 4 x 10,10,12,12
Single leg leg press 4 x 10 
Lying leg curl 4 x 10,10,12,12
Leg extensions 4 x 12,12,15,15
Calf raises on leg press 5 x 20 

Abs:
Hanging leg raises 4 x 10 
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.
-Stand up out of the squat to full extension.
-Repeat

Barbell Squat

- 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

- Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up.
- Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position.
- Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis.
- At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee.
- Complete all repetitions for one leg before switching to the other.

Single Leg Press

-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

- 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

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Press on the platform by raising 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.

Calf Raise on Leg Press

- 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

Reverse Ab Crunch

W2/D3

Love it! Great pump and great exercises 🤍

Ratib

Alejandro

W1/D1

Wiseley

Oliver

Luis

W1/D2

Had to use different leg workout as I don’t have the machine equipment still get the burn though

Tara

Sukhraj

W1/D3

It would help showing some exercise to warm up

Ronald Burton III

Margarito Gutierrez

W1/D4

David

Fahad

Jose Angel

W1/D5

Good but I’m just not a fan of the dumbbell tricep raises, they make my shoulders feel pinched

Jason

W2/D1

Manny

Derrik

W2/D2

Is it ok to change the order of the exercises?

Nandio

Really starting to feel mind to muscle connections.

Dennis

W2/D4

W2/D5

Great but not a fan of the DB tricep extension, always feels like there’s too much strain on shoulder

W3/D1

Great. Is there a way to track strength improvement?

Doug

W3/D2

W3/D3

W3/D4

W3/D5

Treino muito bom. Começando a 4a semana e os resultados já aparecem, e a carga nos exercícios estão aumentando!!!

W2/D3

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