Name: Playbook - Taylor Ferringer - W1/D5 Lower
Uploaded: 2023-03-15T03:40:31.650Z
Duration: 90 min
Description: W1/D5 Lower

Warm Up - 

   Foam Roll

Working Sets -

   Goblet Squat/Lunges
   Romanian Deadlifts
   Hack Squat
   Prisoner Jump Lunges

Foam roll
- Hamstrings/Calves
- Quads/Tibialis
- Groin Area
- Glutes
- Back

Pre-Workout Foam Roll

- Start at a standing goblet squat position with weight in hands.
- Lunge right, return stance together, squat, then proceed to lunge left.

Goblet Squat/Lunge

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- With hands holding weight perform alternating jump lunges

Prisoner jumping lunges

W1/D5 Lower

JP Johnson

Mikel

W1/D1 Push

W1/D2 Pull

The videos isn’t loading,but still good workout plans,i feel good

Thnayan

W1/D3 Legs

W1/D4 Upper

W1/D6 Rest Day

W1/D7 Rest Day

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

W3/D5 Lower

W3/D6 Rest Day

W3/D7 Rest Day

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Upper

W4/D5 Lower

W4/D6 Rest Day

W4/D7 Rest Day

W5/D1 DELOAD Push

W5/D2 DELOAD Pull

W5/D3 DELOAD Legs

W5/D4 DELOAD Upper

W5/D5 DELOAD Lower

W5/D6 Rest Day

W5/D7 Rest Day

W6/D1 HEAVY Push

W6/D2 HEAVY Pull

W6/D3 HEAVY Legs

W6/D4 Upper

W6/D5 Lower

W6/D6 Rest Day

W6/D7 Rest Day

W7/D1 HEAVY Push

W7/D2 HEAVY Pull

W7/D3 HEAVY Legs

W7/D4 Upper

W7/D5 Lower

W7/D6 Rest Day

W7/D7 Rest Day

W8/D1 MAX Push

W1/D5 Lower

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