Name: Playbook - Victor Rodriguez - Wk 5&6 Day 3
Uploaded: 2022-04-15T01:06:08.642Z
Duration: 60 min
Description: Wk 5&6 Day 3

Jesus

Nick

Sean Luna

- 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

- Hands just outside the shoulders 
-grab bar by the front
- Loose, fingertip grip on the bar 
- Keep elbows high
- One leg step backward 
- Lower torso until back knee is close to the ground 
- Shin of front leg remains relatively vertical
- Complete at full hip and knee extension 
- Opposite leg begins next step

Front rack reverse lunge

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-keep feet shoulder width apart
-lean back and put pressure on heels 
-keep chin tucked

Hip thrust machine

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

Weighted hyperextensions

Wk 5&6 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

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

Adrian

Wk 3&4 Day 2

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

Wk 5&6 Day 3

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