Name: Playbook - Richard Duchon - W3/D3
Uploaded: 2021-01-18T11:46:14.386Z
Duration: 60 min
Description: W3/D3

Barbell deadlifts 5 x 10,10,10,8,8 
1-1/4 leg press (high foot position) 4 x 10 

Superset:
Pause barbell hip thrust  3 x 12 
Dumbbell bulgarian split squat 3 x 12

Leg extension 4 x 10 
Hip abduction with bands 3 x 20 

Abs:
Hanging leg raises  3 x 10 
Reverse ab crunches  3 x 10

- Hip-width stance
- Hands just outside of hips
- Full grip on the bar
- Shoulders slightly in front of the bar
- Lumbar curve maintained 
- Hips and shoulders rise at the same rate
- Bar moves over the middle of the foot 
- Heels down
- Complete at full hip and knee extension

Deadlift

- 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. (For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 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. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. 
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.

1-1/4 Leg Press Leg Press

- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Hip Thrust

-Stand with both feet together while holding a dumbbell in each hand with a bench a few feet behind you.
-Lift and reach one leg back and place your foot on the bench.
-Lower yourself down with the leg on the floor as the primary mover. 
-Stand up out of the bottom to full extension.
-Repeat

Bulgarian Split Squat

Superset

- 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

- 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 with bands

- 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

W3/D3

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