Name: Playbook - Richard Duchon - W4/D3
Uploaded: 2021-01-18T11:44:52.382Z
Duration: 60 min
Description: W4/D3

Barbell deadlift 5 x 10,10,10,8,8
1-1/4 leg press 4 x 10 

Superset:
Constant tension hip thrust 3 x 10 
Dumbbell alternating reverse lunge 3 x 10 

Leg extension 4 x 12 
Glute kickback 3 x 15
Abduction machine 3 x 20 (last set as many reps as possible)

- 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

-Sit on the ground in front of a bench or soft box with a barbell over your lap.
-Place your shoulders and upper back on the box and raise your hips off the ground placing the bar in your hip creese. 
-Elevate your hips to the sky until your body is flat and lower it back towards the ground stopping short of contact with the ground to maintain tension. 
-Repeat.

Constant Tension Barbell Hip Thrust

-Stand with feet together while holding a dumbbell in each hand.
-Step back with one leg into a lunge position (both legs bent at 90 degrees)
-Step up out of the lunge and into the starting position.
-Repeat

Reverse Lunge

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

- Start on all fours - knees and hands on the floor - with your core engaged and back flat.
- Kick one foot straight toward the ceiling - knee remaining bent, only going as far as you can without your lower back arching.

Glute Kickback

- 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

W4/D3

Fabian

Jihan

Awesome work out, got me questioning my fitness level!

Love it, although I do wish there was a note section where I can record my weight and if I struggled with anything.. M

W4/D3

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