Name: Playbook - Richard Duchon - W4/D5
Uploaded: 2021-01-18T11:47:51.756Z
Duration: 60 min
Description: W4/D5

PARHAM

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
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

- 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

- 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

W4/D5

Love it! Great pump and great exercises 🤍

Ratib

Alejandro

W1/D1

Wiseley

Oliver

Luis

W1/D2

Nando

Had to use different leg workout as I don’t have the machine equipment still get the burn though

Tara

Sukhraj

W1/D3

It would help showing some exercise to warm up

Ronald Burton III

Margarito Gutierrez

W1/D4

David

Fahad

Jose Angel

W1/D5

Good but I’m just not a fan of the dumbbell tricep raises, they make my shoulders feel pinched

Jason

W2/D1

Manny

Wagner W. WAISHAUPT

Derrik

W2/D2

Andrew

W2/D3

Is it ok to change the order of the exercises?

Nandio

Really starting to feel mind to muscle connections.

Dennis

W2/D4

W2/D5

Great but not a fan of the DB tricep extension, always feels like there’s too much strain on shoulder

W3/D1

Great. Is there a way to track strength improvement?

Doug

W3/D2

W3/D3

W3/D4

W3/D5

Treino muito bom. Começando a 4a semana e os resultados já aparecem, e a carga nos exercícios estão aumentando!!!

W4/D5

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