Name: Playbook - Ryan Dengler - Day 5 FULL LOWER BODY
Uploaded: 2021-09-30T01:42:47.560Z
Duration: 90 min
Description: Day 5 FULL LOWER BODY

Josephine

Mike

Anthony Ashford

FULL LOWER BODY
High Bar Squat: 2 x 12 reps, 2 x 8 reps

Dumbbell RDL: 4 x 8 reps

Quad Extension: 4 x 12-15 reps

Hamstring Curl: 4 x 12-15 reps

Leg Press: 4 x 20 Burnout very close to failure

• Bar sits higher on your traps than a low bar squat
• For a low bar squatter like me, this serves as a variation movement from low bar
• Able to keep your back more upright throughout the movement (should not be as bent over as a low bar squat)

High Bar Squat

• 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 dumbbells should be a few inches off the ground

Dumbbell RDL

• 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

• 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

Day 5 FULL LOWER BODY

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