Name: Playbook - Alexander Konevsky - W1/D3 Quads | Calves | Biceps
Uploaded: 2022-05-08T06:34:56.550Z
Duration: 90 min
Description: W1/D3 Quads | Calves | Biceps

Nemanja

This is your priming movement to activate your quads and warm up your knees. Use this to get your mind focused and in the zone for this intense session. Prioritize the mind muscle connection with these, keeping each rep controlled.  

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs and squeeze through the quads to move the weight until your leg is fully extended
- Pause at the top holding the contraction for a split second and lower slowly keeping constant tension on the quads

Leg extensions

- Pull yourself tightly into the pad to create a strong base to press from
- Keep your foot placement lower on the platform to make the movement more quad focused
- Lower your legs towards your chest in a slow and controlled manner
- Drive through your heels as you press and always have a slight flair in your knees to avoid them caving into

Leg press (quad focused)

This will be your main compound movement so stay focused and make these sets worth it. Go as heavy as you can while keeping in the recommended rep range + controlling the weight at all times. Only squat to as low as your body lets you. Do not force yourself into depth as this will cause rounding in the lower back.

- Begin with the bar positioned on your upper back / traps
- Brace your core and keep your chest up as you initiate the squat
- Once you reach the depth your body is comfortable with, push through your heels, squeeze your quads, and reengage your glutes to get back into your starting position.

Barbell back squat

Dumbbell bulgarian split squat

- Place your feet so that only your upper foot and toes are on the platform
- Press the platform away using the balls of your feet engaging your calves 
- Fully activate your calfs by pointing your toes as much as your body allows at the top of the movement, emphasizing the squeeze 
- Lower slowly and fully stretch the calf muscles so they are taken through their full range of motion before initiating the next rep

Leg press calf raise

- Find a comfortable position to place your elbows on the preacher curl platform. Do not allow your elbows to flair out, keep them tucked in as much as possible
- Curl the machine up towards your chest using zero body movement or momentum and placing full focus on the biceps
- Return to the initial position controlling the negative to keep constant tension throughout the whole movement. Avoid simply dropping the weight down as it will reduce the total amount of tension placed on the bicep and increase the risk of injury

Machine preacher curl

- Lay back on a slight incline and let your arms dead hang towards the floor
- Curl the dumbbells up towards your shoulders while minimizing momentum as much as possible
- Keep your elbows pointed down to the floor throughout the whole movement
- Lower slowly back to starting position and repeat

Dumbbell incline curls

- Hold a rope attachment connected to a low pulley with a Neutral grip
- While keeping your elbows tucked to your side, curl the rope upwards until you feel a full contraction in your bicep
- Slowly lower the rope back down to its starting position and repeat

Cable rope hammer curls

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