In this workout I was once again present to make sure Dan had the form down pat before doing the exercises with any added weight. As an example I had him perform squats with just the bar resting on his back so he could get a good feel for the motion that is expected from his body in performing this mother of all exercises.
Although I arrived a bit late, thereby missing his first three exercises, I was present for the ones that counted, squats and deadlifts. Regarding deadlifts, it is imperative that good form is maintained throughout the entire movement so as to not chance any type of back problems. Having experienced severe injuries during deadlifts from lack of form, I know what to avoid and what to do.
I recorded two videos of Dan performing squats and deadlifts this time . You will see how he nailed the form fairly well in the first round with regard to squats. Of course, as his body gets more flexible and used to the motions of a squat, his form will definitely improve even more over time. The form on his deadlifts left something to be desired, but nonetheless, very well done for a first time. He is showing to get the hang of this fairly quick.
Here are the two videos (Squats and Deadlifts):
Below is the run down of the workout with some pics for your viewing pleasure:
Decline Leg Raises - 2 sets - 10, 8 reps - BW [on mat]
L-Flyes - 1 set - 25 reps - 5lbs
Barbell Squats - 1 Warm Up Set, 2 Work Sets - 15, 12, 12 reps - 45, 95, 95lbs
Dumbbell Deadlifts - 3 sets - 12, 12, 12 reps - 35, 35, 35lbs
Iso Lateral Leg Extensions - 2 sets - 12, 15 reps - 60, 40lbs
Iso Lateral Lying Leg Curls - 2 sets - 12, 12 reps - 30, 30lbs
Iso Lateral Standing Calf Raises - 2 sets - 12, 12 reps - BW
Iso Lateral Standing Calf Machine - 2 sets - 12, 12 reps - 30, 30lbs
Lower Back Extensions - 2 sets - 12, 15 reps - BW
Stationary Planks - 2 sets - 45, 30 seconds
Cardio Cool Down - 10 Minutes warm up - 5 minutes [intense set]
Stretch - Completed
Until next time!!
DK is the best!
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