Name: Playbook - Victor Rodriguez - Weeks 3&4 Day 5
Uploaded: 2022-05-02T01:38:02.848Z
Duration: 45 min
Description: Weeks 3&4 Day 5

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- 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

Dumbbell goblet squat

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

Lying 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

Leg extensions

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Weeks 3&4 Day 5

Phillip

Left me with a wicked pump bro😮‍💨 11/10

Weeks 3&4 Day 5

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