Name: Playbook - Richard Duchon - W4/D2
Uploaded: 2021-01-18T11:46:27.303Z
Duration: 60 min
Description: W4/D2

Sami Bentaleb

Barbell squat 5 x 8,8,8,10,10
Dumbbell romanian deadlift 4 x 10,10,12,12
Close stance leg press 4 x 10,10,12,12
Leg curl 4 x 12,12,15,15
Leg extension 4 x 12,12,15,15
Standing calf raises 5 x 15,15,20,20,20

-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

- 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

-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

-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

- Adjust the padded lever of the calf raise machine to fit your height.
- Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. 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.
- Repeat

Standing Calf Raise

W4/D2

Nathan

Derick Suttner

Zion Chapman

W1/D1

Lucio

Josh

W1/D2

Erik

Great could didint finish two of them so I did half of them

Aiden Brubaker

W1/D3

Nikita

W2/D1

Great workout. The extra round was tough, but we got through it. 💪🏾

Brad

My legs are definitely going to show some results.

Ralph

5 barbell squats is difficult. Afterwards, it’s very difficult to do other exercises

W4/D2

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