Name: Playbook - Alexander Konevsky - W1/D4 Quad Focused Leg Day | Calves
Uploaded: 2022-05-06T01:37:03.572Z
Duration: 90 min
Description: W1/D4 Quad Focused Leg Day | Calves

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

- 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

- 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 in

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

- Extend your leg behind you and rest your toes on a bench or a knee-high platform
- Lower your rear knee to the floor until you form approximately a 90* angle with your front foot. 
- Reverse this movement by driving through your quads, hamstrings, and glutes all together
- If doing this movement weighted, hold a dumbbell in the hand opposite to the leg that is forward. For example: if your left foot is leading, hold a dumbbell in your right hand using your right quad to stabilize the weight

Dumbbell bulgarian split squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Drive yourself back to your upright standing position by through your quads, glutes, and hamstrings
- Repeat this process with both feet, walking forwards down a straight line. 
- Aim to place a majority of your body weight onto the leading foot to create more tension on the intended muscles

Barbell walking lunges

- Press using the balls of your feet
- Fully activate your calfs by pointing your toes as much as your body allows at the top of the movement, contracting as hard as you can
- Lower slowly and fully stretch the calf muscles so they are taken through their full range of motion before initiating the next rep

Seated calf raise

W1/D4 Quad Focused Leg Day | Calves

W1/D1 Chest | Side Delts | Abs

W1/D2 Back | Hamstrings | Traps | Biceps

W1/D3 Shoulders | Triceps | Abs

W1/D5 Arms | Rear Delts | Abs

W1/D6 Rest

W1/D7 Rest

W2/D1 Chest | Side Delts | Abs

W2/D2 Back | Hamstrings | Traps | Biceps

W2/D3 Shoulders | Triceps | Abs

W2/D4 Quad Focused Leg Day | Calves

W2/D5 Arms | Rear Delts | Abs

W2/D6 Rest

W2/D7 Rest

W3/D1 Chest | Side Delts | Abs

W3/D2 Back | Hamstrings | Traps | Biceps

W3/D3 Shoulders | Triceps | Abs

W3/D4 Quad Focused Leg Day | Calves

W3/D5 Arms | Rear Delts | Abs

W3/D6 Rest

W3/D7 Rest

W4/D1 Chest | Side Delts | Abs

W4/D2 Back | Hamstrings | Traps | Biceps

W4/D3 Shoulders | Triceps | Abs

W4/D4 Quad Focused Leg Day | Calves

W4/D5 Arms | Rear Delts | Abs

W4/D6 Rest

W4/D7 Rest

W5/D1 Chest | Side Delts | Abs

W5/D2 Back | Hamstrings | Traps | Biceps

W5/D3 Shoulders | Triceps | Abs

W5/D4 Quad Focused Leg Day | Calves

W5/D5 Arms | Rear Delts | Abs

W5/D6 Rest

W5/D7 Rest

W1/D4 Quad Focused Leg Day | Calves

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