Name: Playbook - Victor Rodriguez - Wk 7&8 Day 3
Uploaded: 2022-04-15T01:06:08.668Z
Duration: 60 min
Description: Wk 7&8 Day 3

Osvaldo

- 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

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

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

Weighted hyperextensions

Wk 7&8 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

Nick

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

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

Sebastian Piedra

Wk 3&4 Day 3

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 💯

Eddie

Wk 3&4 Day 5

Gabriel

My favorite Monday by far of the past 5 weeks 💪🏽💪🏽

Wk 5&6 Day 1

Wk 5&6 Day 2

Wk 5&6 Day 3

Can you do the tutorial videos a full body view? Like as if the camera rotated around you to show how the form looks like from the side and front?

Wk 7&8 Day 3

Community

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