Name: Playbook - Ryan Dengler - Day 4 LOWER BODY + SHOULDERS #2
Uploaded: 2021-09-30T16:38:15.534Z
Duration: 75 min
Description: Day 4 LOWER BODY + SHOULDERS #2

Josephine

Tyler

Deven Dixon

LOWER BODY + SHOULDERS #2
RDL: 4 x 8 reps

Leg Press: 3 x 10-12

Quad Leg Extension: 3 x 10-12 reps

Hamstring Curl:  3 x 10-12 reps

Calf Raise (Standing or Seated): 4 x 12 reps

Arnold Press: 4 x 10 reps

Single Arm Cable Lateral Raise: 4 x 12

• Slight bend in knees as you bend at your hips
• Your hips should move back a little bit while you bend
• Back should stay pretty neutral the whole time (No rounding at the bottom)
• Feel a stretch in your hamstrings at the bottom, the bar should be a few inches off the ground

Barbell RDL

• Go down as far as you can comfortably go to get a stretch in your hamstrings and quads
• Squeeze quads, but don't fully lock out at the top

Leg Press

• Keep toes pointed toward the ceiling
• Full stretch in quad at the bottom
• Squeeze Quads at the top of the movement

Quad Leg Extension

• Feel a stretch in your hamstrings at the bottom of the movement
• Pull all the way up until you feel a squeeze in your hamstring (Try to touch your heels to your butt)

Hamstring Curl

• Can be done on any calf raise machine ( I just prefer to use the leg press for mine)
• Allow your calves to fully stretch before pressing back up through your toes

Calf Raise

• Start with palms facing you with dumbbells almost touching together
• Press up and twist so that your palms are facing away from you at the top of the movement
• Try to keep the dumbbells above your shoulder level at the bottom of the movement (this will keep your shoulders engaged the whole time)
• You will have to go lighter than your normal shoulder press on these

Arnold Press

• Hold onto the support with one arm and lean away from the machine
• Slight bend in the elbows
• Bring cable all the way up until you feel a squeeze in your shoulder
• Try to keep your elbow above your wrist throughout the movement for better shoulder activation
• Don't let your elbow sag down, keep your elbow up

Single Arm Cable Lateral Raise

Day 4 LOWER BODY + SHOULDERS #2

Clay

Elijah McCoy

Day 1 UPPER BODY #1

Jessie Allen

Awesome work out! Any alternatives if you don’t have certain machines? Thanks again Ryan!

Day 4 LOWER BODY + SHOULDERS #2

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