Name: Playbook - Andres Tovar - WEEK 1 - DAY 6 (LEGS)
Uploaded: 2022-03-31T11:26:58.786Z
Duration: 45 min
Description: WEEK 1 - DAY 6 (LEGS)

Brandon

The primary focus will be on the Quadriceps and Calves

- 5 minute warm up 
- set a speed that is not too easy or hard

Stair master (warm up)

- Stand straight with feet shoulder width 
- Keep your core tight
- Lower down to where your knees are bent at a 90 degree angle
- Press up with your HEELS to the starting position 
- On the way down stay controlled then power back up
Alternative: Smith machine squat

Barbell Squat

-Keep a slight bend at the front knee
- Hold dumbbell with opposite hand of working leg
- Come straight down until your reach shin height 
- Push back up

Dumbbell bulgarian split squat

- Keeping your back flat against the pad
- Feet should be hip width 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- Adjust thigh padding as far as you can adduct
- Maintain a neutral spine 
- Close in 1 second and open for 3 seconds throughout the reps

Hip Adduction Machine

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Keep toes pointed up throughout the movement 
- Pause at the top and lower slowly
- Heavy loads for the first 3 sets and lighter on the failure set

Leg extensions

- Adjust for yourself
- Pedal at a steady pace for 10min

Recumbent Bike

WEEK 1 - DAY 6 (LEGS)

Alessandra

Jael

WEEK 1 - DAY 1 (PUSH)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 3 (LEGS)

WEEK 1 - DAY 4 (PUSH)

Ernest

WEEK 1 - DAY 5 (PULL)

WEEK 2 - DAY 1 (PUSH)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (LEGS)

WEEK 2 - DAY 4 (PUSH)

WEEK 2 - DAY 5 (PULL)

WEEK 2 - DAY 6 (LEGS)

WEEK 3 - DAY 1 (PUSH)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (LEGS)

WEEK 3 - DAY 4 (PUSH)

WEEK 3 - DAY 5 (PULL)

WEEK 3 - DAY 6 (LEGS)

WEEK 4 - DAY 1 (PUSH)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (LEGS)

WEEK 4 - DAY 4 (PUSH)

WEEK 4 - DAY 5 (PULL)

WEEK 4 - DAY 6 (LEGS)

WEEK 5 - DAY 1 (PUSH)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (LEGS)

WEEK 5 - DAY 4 (PUSH)

WEEK 5 - DAY 5 (PULL)

WEEK 5 - DAY 6 (LEGS)

WEEK 6 - DAY 1 (PUSH)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (LEGS)

WEEK 6 - DAY 4 (PUSH)

WEEK 6 - DAY 5 (PULL)

WEEK 6 - DAY 6 (LEGS)

WEEK 7 - DAY 1 (PUSH)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (LEGS)

WEEK 7 - DAY 4 (PUSH)

WEEK 7 - DAY 5 (PULL)

WEEK 7 - DAY 6 (LEGS)

WEEK 8 - DAY 1 (PUSH)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (LEGS)

WEEK 8 - DAY 4 (PUSH)

WEEK 8 - DAY 5 (PULL)

WEEK 8 - DAY 6 (LEGS)

WEEK 9 - DAY 1 (PUSH)

WEEK 9 - DAY 2 (PULL)

WEEK 1 - DAY 6 (LEGS)

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