Name: Playbook - Rob Lipsett - W1/D2 Lower A
Uploaded: 2022-04-04T21:40:32.436Z
Duration: 45 min
Description: W1/D2 Lower A

Maryska

Amman

Derrick

Mitch

Shirley

John

Claudio

Callan

- Squat / Leg press
- Stiff leg deadlift
Superset:
- Leg extensions
- Hamstring curls

- Calf raises 
- Cable crunches
- Weighted planks

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (25% drop set last set)

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Superset

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raises machine (25% drop set last set)

- From a high pulley grip rope or bar just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Get in to a elbow plank position with a weight placed above your hips on your back 
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Weighted plank

W1/D2 Lower A

Good stuff! Got a pump and a good sweat goin

Jarom

David

mohamed

W1/D1 Upper A

Great upper body pump! Thank you! Loved it!

Damien

W1/D4 Upper B

Wow great lower body pump! Enjoyed it. Thank you!

Hessa

W1/D5 Lower B

Fantastic upper body pump. Felt it! Thank you!

W2/D1 Upper A

Wow felt the lower body pump! Enjoyed it. Thank you!!

W2/D2 Lower A

Wow! Loved this upper body pump! Was tough and enjoyed it. Thank you!

Eric

W2/D4 Upper B

Wow! A fantastic lower body pump! I really felt it! Enjoyed it. Thank you!

W2/D5 Lower B

Felt good to hit this one again! Thank you!

W3/D1 Upper A

Great lower body pump! Enjoyed this one again. Thank you!

Fantastic lower body pump. Felt it. Loved it. Thank you!

W3/D2 Lower A

Great upper body pump! Did alts because I was under the weather. Felt it! Thank you!

W3/D4 Upper B

Wow! Thank you for that! Great lower body pump! Went lighter due to feeling sick but felt the pump! Thank you!!

William

Hotel gym today made for dumbbell led workout

W3/D5 Lower B

Great upper body pump! Went up in weight! Felt it! Thank you!

W4/D1 Upper A

Amazing lower body pump! Felt strong and felt the pump! Thank you!

Hunter

W4/D2 Lower A

Wow! Went up on weight in some. Really felt this upper body pump! Loved it! Thank you!

Karen

W4/D4 Upper B

Wow! Felt this lower body pump! Hit it hard! Enjoyed it. Thank you!

W4/D5 Lower B

Wow great upper body pump! Went up in weight! Felt it! Loved it! Thank you!!

W5/D1 Upper A

Wow!! Loved it!! Went up in weight and pushed it hard! Felt it! Thank you!!

W5/D2 Lower A

Great upper body pump! Felt it. Loved it. Thank you!!

W5/D4 Upper B

Omg! Really felt this lower body pump! Enjoyed it and loved it! Thank you!!!

W5/D5 Lower B

Wow felt it today. Loved this upper body pump. Thank you!!

W6/D1 Upper A

Wow fantastic lower body pump! Really felt it. Loved it. Thank you!

W6/D2 Lower A

Great upper body pump! Pushed it hard! Loved it! Thank you!

W6/D4 Upper B

Wow really felt this lower body pump! Loved it! Thank you!!!

W6/D5 Lower B

Great upper body pump! Felt it and consistent! Loved it. Thank you!

W7/D1 Upper A

Amazing lower body pump. Really felt it. Enjoyed it. Thank you!

W7/D2 Lower A

Wow pushed it hard! Great upper body pump! Loved it. Thank you!

Would be good to have at least one alternate exercise for each

Michael

W7/D4 Upper B

Wow great lower body pump! Pushed through it well. Loved it. Thank you!

W7/D5 Lower B

Wow loved this upper body pump! Went up on weights! Loved it and felt it! Thank you!

W8/D1 Upper A

Great lower body pump! Felt it and loved it. Thank you!

W8/D2 Lower A

Great upper body pump! Went up in weight. Pushed it hard! Enjoyed and loved it! Thank you!!!

W8/D4 Upper B

Wow this incredible lower body pump! Went up in weight and pushed it hard! Absolutely loved it and loved this program! Felt some good gains! Thank you and will be back for another program!!

W1/D2 Lower A

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