Name: Playbook - Steven Cao - DAY 6 : SQUATS + DEADLIFTS - STAIR MASTER CIRCUIT
Uploaded: 2022-12-28T22:36:26.217Z
Duration: 100 min
Description: DAY 6 : SQUATS + DEADLIFTS - STAIR MASTER CIRCUIT

TODAY WE WILL BE CRUSHING THE BASIC COMPOUND MOVEMENTS.
For squat it will be important to know which form suits you best, don’t go extremely heavy and focus on the control of the weight and power & explosiveness of the rep.
 
Focus on really getting your form down before increasing the workload. Train intense in an explosivé way but remember to warm up properly.


WARM UP: 8 MINUTES ON SPIN BIKE OR TREADMILL.

STAIR-MASTER CIRCUIT - complete after workout

Warm up 5 minutes at level 5-6 to get legs primed to cardio machine. 

6-8 minutes - adjust stair master to level 7-8

8-10 minutes -adjust stair master to level 5-6 

10-11 minutes - adjust stair master to level 9-10

11-14 minutes - adjust stair master to level 5-6 

14-16 minutes- adjust stair master to level 8-9

16-17 minutes - adjust stair master to level 5-6 

17- 19 minutes - adjust stair master to level 8-9

19-24 minutes - adjust stair master to level 5-6

SQUATS + DEADLIFT WORKOUT 👇🏽

Exercise 1 Instructions: SEATED LEG CURLS
For this exercise we are going to be focus on just warming up our hamstrings for the compound movements. I want you to go for 10 to 12 controlled reps.
Total of 4 sets

Exercise 2 Instructions: LEG EXTENSIONS
For this exercise we are going to be focus on just warming up our knees and quads for the
compound movements. I want you to go for 10 to 12 controlled reps.
Total of 4 sets

Exercise 3 Instructions : BARBELL BACK SQUATS
Warm up: 
For the first two sets I want to focus on really
controlling the weight and doing 2 to 3 second
negatives. You should be going fairly light since it's a warm and really focusing on feeling the weight before increasing the workload. Aim for 8-12 reps for the warm ups.

Sequence 1:
For set 1-3: I want you to go for 10 to 12 reps using a heavy workload you should feel
exhaustion at the end of every set.
Rest for 2-3 mins in between these sets.

Sequence 2:
For sets 3-6 : I want you to focus on
control so lighten up the weight, we will essentially be replicating the first two sets doing 2 to 3 second negatives for a total of 8-10 reps.
Rest for 1-2 mins in between these sets.

Total sets on squats performed : 8

Exercise 4 Instructions : 
CONVENTIONAL DEADLIFTS
For this exercise, will be focusing on pushing our
limits. You can do a traditional deadlifts or the
Romanian deadlifts whichever you prefer.
For the first two sets I want to go for 8 to 10 reps. The goal is to feel the weight and see what work load you are capable of completing.
 
For the next 3 sets do this sequence:
I want you to perform 8 to 12 reps then rest/pause for 10-20 seconds, after resting immediately perform 8 to 12 reps again.
Do a total of 3 sets
Rest for 2-3 mins in between sets


Exercise 5 Instructions : BULGARIAN SPLIT DB SQUATS
For this exercise we will be focusing on quality reps and volume. We will build mobility for this workout. 

I want you to aim for 10-12 reps per side then rest for 30 seconds then finish the set with 8-10 reps per side. 

Total working sets : 3 

Rest for 60-90 seconds between sets.

Exercise 6 Instructions : HYPEREXTENSIONS 
For this exercise we will be building our core from behind, using this exercise we want to control body weight during the entire duration of the exercise.

Total working sets 4
I want you to aim for 10-15 reps focus on contracting glutes and lower back each rep.
You can hold a 10 lbs , 25 lbs plate to make it more challenging if needed.

Exercise 7 Instructions: LYING HAMSTRING CURLS
At this point of the workout you should be fairly fatigued so contraction and constant tension with a moderate weight is what we need. Nothing too heavy unless you are capable of controlling it fully.

Total working sets 5
I want you to take minimal rest in between sets so let’s aim 40-50 seconds. Let’s go for 8-10 reps per set, focus on controlling the negative of the rep to fire up the hamstring then squeezing at the peak of rep bringing calves towards the glutes.

Adjust weight as needed during this exercise.

Leave any notes or thoughts with how you are feeling after this session. This provides me great feedback and insight with how you are responding to it.

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Exercise Instructions
For this exercise we are going to be focus on just warming up our hamstrings for the compound movements. I want you to go for 10 to 12 controlled reps.
Total of 4 sets

Seated hamstring leg curls

- 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

Exercise Instructions
For this exercise we are going to be focus on just warming up our knees and quads for the
compound movements. I want you to go for 10 to 12 controlled reps.
Total of 4 sets

Leg extensions

- 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

Exercise Instructions
Warm up: 
For the first two sets I want to focus on really
controlling the weight and doing 2 to 3 second
negatives. You should be going fairly light since it's a warm and really focusing on feeling the weight before increasing the workload. Aim for 8-12 reps for the warm ups.

Sequence 1:
For set 1-3: I want you to go for 10 to 12 reps using a heavy workload you should feel
exhaustion at the end of every set.
Rest for 2-3 mins in between these sets.

Sequence 2:
For sets 3-6 : I want you to focus on
control so lighten up the weight, we will essentially be replicating the first two sets doing 2 to 3 second negatives for a total of 8-10 reps.
Rest for 1-2 mins in between these sets.

Total sets on squats performed : 8

Barbell back squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight


Exercise Instructions
For this exercise, will be focusing on pushing our
limits. You can do a traditional deadlifts or the
Romanian deadlifts whichever you prefer.
For the first two sets I want to go for 8 to 10 reps. The goal is to feel the weight and see what work load you are capable of completing.
 
For the next 3 sets do this sequence:
I want you to perform 8 to 12 reps then rest/pause for 10-20 seconds, after resting immediately perform 8 to 12 reps again.
Do a total of 3 sets
Rest for 2-3 mins in between sets

Conventional deadlift

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

For this exercise we will be focusing on quality reps and volume. We will build mobility for this workout. 

I want you to aim for 10-12 reps per side then rest for 30 seconds then finish the set with 8-10 reps per side. 

Total working sets : 3 

Rest for 60-90 seconds between sets.

Dumbbell bulgarian split squat

- Raise and lower your upper body engaging your lower back and glutes

Exercise Instructions
For this exercise we will be building our core from behind, using this exercise we want to control body weight during the entire duration of the exercise.

Total working sets 4
I want you to aim for 10-15 reps focus on contracting glutes and lower back each rep.
You can hold a 10 lbs , 25 lbs plate to make it more challenging if needed.

Hyperextensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Exercise Instructions
At this point of the workout you should be fairly fatigued so contraction and constant tension with a moderate weight is what we need. Nothing too heavy unless you are capable of controlling it fully.

Total working sets 5
I want you to take minimal rest in between sets so let’s aim 40-50 seconds. Let’s go for 8-10 reps per set, focus on controlling the negative of the rep to fire up the hamstring then squeezing at the peak of rep bringing calves towards the glutes.

Adjust weight as needed during this exercise.

Lying hamstring leg curls

DAY 6 : SQUATS + DEADLIFTS - STAIR MASTER CIRCUIT

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Pulled up to the gym today knowing that I was doing chest and arms in the same day. Drank 3 extra scoops of pre workout and went to swoletown. The gym needs a rest day after this one.

PJ Buff Noodle Sr.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 6 : SQUATS + DEADLIFTS - STAIR MASTER CIRCUIT

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