Name: Playbook - Rob Lipsett - W3/D2 Lower A
Uploaded: 2022-04-04T21:40:32.473Z
Duration: 45 min
Description: W3/D2 Lower A

- 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

W3/D2 Lower A

Awesome work out for all of the upper body

GAGE

Michael

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Shirley

John

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I’m a little fat, pull ups were tough 😂

Just perfect buddy! Can't feel my body no more 🤟🏻

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