Name: Playbook - Richard Duchon - W3/D6
Uploaded: 2021-01-18T11:45:31.682Z
Duration: 60 min
Description: W3/D6

Durkin Powers

Tara

Richard Feran

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
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 twists 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

W3/D6

Amazing! Thank you very much for providing this outstanding program! Much appreciate it bro!

Thiago

Good workout. Add some stretching and cardio to it.

Joel

brooke slattery

W1/D1

Nandio

Darien

W1/D2

Nelson

Adrian

W1/D3

W1/D4

Fabian

In general, just a perfect workout plan targets every muscle 2x a week and not hard for a beginner to do. Thanks Richard )

Mina

Yovanjel

W1/D5

Doug

Gerson

W1/D6

W2/D1

Would like the workouts to switch up instead if the same ones every time

Joshua Milam

W2/D2

Great. I am enjoying my workouts using your 6 day split program 😍😍

Hussein

Good workout but still have to improvise on my workouts due to minimal equipment but still awesome workouts I get from

W2/D3

Less pump, part my fault should introduce new workouts

W3/D6

Community

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