Name: Playbook - Richard Duchon - W4/D3
Uploaded: 2021-01-18T11:47:07.311Z
Duration: 60 min
Description: W4/D3

Durkin Powers

Cole Nathaniel Plants

Richard Feran

Barbell squat 4 x 8,8,10,10
Romanian deadlift 4 x 10,10,12,12
Single leg leg press 4 x 10 
Leg curls 4 x 10,10,12,12
Leg extension 4 x 12,12,15,15 (last set drop set)
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

W4/D3

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

W4/D3

Community

More workouts from Richard Duchon