Name: Playbook - Rob Lipsett - W4/D2 Lower A
Uploaded: 2022-04-04T21:40:32.490Z
Duration: 45 min
Description: W4/D2 Lower A

Hunter

- 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

W4/D2 Lower A

Sayf

Viktoria

W1/D1 Upper A

Shirley

John

W1/D2 Lower A

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

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

W1/D4 Upper B

Karen

Zimms

W1/D5 Lower B

W2/D1 Upper A

W2/D2 Lower A

W2/D4 Upper B

W2/D5 Lower B

W3/D1 Upper A

W3/D2 Lower A

W3/D4 Upper B

William

Hotel gym today made for dumbbell led workout

W3/D5 Lower B

W4/D1 Upper A

W4/D4 Upper B

W4/D5 Lower B

W5/D1 Upper A

W5/D2 Lower A

W5/D4 Upper B

W5/D5 Lower B

W6/D1 Upper A

W6/D2 Lower A

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W7/D1 Upper A

W7/D2 Lower A

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

W4/D2 Lower A

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