Name: Playbook - Rob Lipsett - W7/D5 Lower B
Uploaded: 2022-05-23T10:47:34.211Z
Duration: 45 min
Description: W7/D5 Lower B

- Stiff leg deadlift
- Squat / Leg press
- Goblet press
- Leg extension
- Hamstring curls
- Calf raises
- Weighted decline crunches
- Weighted plank

- 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

- 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)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat

- 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

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

Calf raises machine

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline weighted  sit up

- 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

W7/D5 Lower B

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

Hunter

W4/D2 Lower 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

W6/D4 Upper B

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W7/D1 Upper A

W7/D2 Lower A

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

W7/D5 Lower B

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