Name: Playbook - Victor Rodriguez - Wk 3&4 Day 3
Uploaded: 2022-04-15T01:06:08.612Z
Duration: 60 min
Description: Wk 3&4 Day 3

Nick

Someone might as well amputate my legs because I can’t feel them after doing this 🥲

Sebastian Piedra

- 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

Barbell back Squat - close stance

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

Dumbbell bulgarian split squat

Single leg RDL

- 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

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

Wk 3&4 Day 3

Louie

Rickylynn

Workout was great, feeling sore which i like 🙏🏼

Xavier Torres

WK 1&2 Day 1

Raymond

Basketball34

monkey18!

WK 1&2 Day 2

I don’t know how I am going to walk out the gym

Dorian

Wk 1&2 Day 3

Jorge Gonzalez

Wk 1&2 Day 4

Feels like a bit overkill, skipped some sets at the end

Gregorio

The difference in my legs is crazy and i love the pump 👍🏼

Wk 1&2 Day 5

Wk 3&4 Day 1

Jesus

Idk wth this was but im here for it. Let's get these gains. 💪🏽💪🏽

Adrian

Wk 3&4 Day 2

Did a little more to shock my biceps and chest !! But it was killer

Sean Luna

Wk 3&4 Day 4

Edwin

Carlos

Legs where shaking bad but great work out 💯

Wk 3&4 Day 3

Community

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