Name: Playbook - Andres Tovar - WEEK 12 - DAY 2 (Legs)
Uploaded: 2024-01-05T18:29:52.823Z
Duration: 45 min
Description: WEEK 12 - DAY 2 (Legs)

You will target all the muscles in the legs(Quads,Hamstring,Glutes and Calves). Make sure to go heavy every set to where the last couple of reps are tough. Focus on controlling the movements.

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

Stair master (warm up)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

Barbell Squat

- Keeping your back flat against the pad
- Feet should be shoulder width
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- (Superset this exercise w/ “Plyo Lunges”)

Leg press (Squat)

- Step back into a reverse lunge for starting position 
- Explode up pushing with your front heel and switch stance in the air
- Each leg = 1
- Alternative “Bodyweight reverse lunge”

Plyo Lunges

- Begin with dumbbells in each hand and feet hip width
- Place a pair weighted plates under toes
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward and squeeze glutes at the top

Dumbbell RDL (Toes Elevated)

-Keep a slight bend at the front knee
- Hold dumbbell with 1 hand
- Come straight down until your reach shin height 
- Pull back up
- Each leg = 1

Dumbbell bulgarian split squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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

Seated calf raise

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

Recumbent Bike

WEEK 12 - DAY 2 (Legs)

I superset everything. The only way I had enough time to fit it all in. Solid workout.

John

Haven't worked out in over 5 years. Felt great definitely a bruiser. Love it

KORIE

Carlos

Week 1 - Day 1 (Arms)

Dexter

I’m not sure about this yet. Workouts take forever. Not sure I have enough time

Nice flow through the muscle group . Allowed me to go heavier all the way to the end

Andrew

WEEK 1 - DAY 2 (Legs)

Leonardo

Jarrad

WEEK 1 - DAY 3 (Chest)

WEEK 1 - DAY 4 (Cardio/Abs)

Jordan

WEEK 1 - DAY 5 (Back Attack)

Good workout but had to add in some rear delts

Edgar

WEEK 1 - DAY 6 (Shoulders)

Marco Niemi

Week 2 - Day 1 (Arms)

WEEK 2 - DAY 2 (Legs)

Jesse

WEEK 2 - DAY 3 (Chest)

WEEK 2 - DAY 4 (Cardio/Abs)

WEEK 2 - DAY 5 (Back Attack)

WEEK 2 - DAY 6 (Shoulders)

Week 3 - Day 1 (Arms)

WEEK 3 - DAY 2 (Legs)

Sustituted inclines instead of flat. Incline dumbbell fly’s instead of machine. My chest is jacked

WEEK 3 - DAY 3 (Chest)

Adding abs to fountains. Gonna be a minute to aclimate

Greg

WEEK 3 - DAY 4 (Cardio/Abs)

WEEK 3 - DAY 5 (Back Attack)

WEEK 3 - DAY 6 (Shoulders)

Week 4 - Day 1 (Arms)

WEEK 4 - DAY 2 (Legs)

WEEK 4 - DAY 3 (Chest)

WEEK 4 - DAY 4 (Cardio/Abs)

Back attack plus 100 barbell Bi’s (arms)

WEEK 4 - DAY 5 (Back Attack)

WEEK 4 - DAY 6 (Shoulders)

Week 5 - Day 1 (Arms)

Had to split leg half; yesterday and today. Substitute RDL’s with Deadlifts.

WEEK 5 - DAY 2 (Legs)

Substitute inclines instead of flat. Added 100 tri’s

WEEK 5 - DAY 3 (Chest)

WEEK 5 - DAY 4 (Cardio/Abs)

Substitute sup row with ISO lay row. Sub Smith bend over row with plain barbell. Sub cable with iso high lat hammer smith. Add 100 biceps to complete
Thanks

WEEK 5 - DAY 5 (Back Attack)

Hi
Do you have a program that follows this hypoT program

WEEK 5 - DAY 6 (Shoulders)

Week 6 - Day 1 (Arms)

WEEK 6 - DAY 2 (Legs)

Inclines rather than flat.. Major improvement in defecits.

WEEK 6 - DAY 3 (Chest)

WEEK 6 - DAY 4 (Cardio/Abs)

WEEK 6 - DAY 5 (Back Attack)

WEEK 6 - DAY 6 (Shoulders)

Week 7 - Day 1 (Arms)

WEEK 7 - DAY 2 (Legs)

WEEK 7 - DAY 3 (Chest)

WEEK 7 - DAY 4 (Cardio/Abs)

WEEK 7 - DAY 5 (Back Attack)

WEEK 7 - DAY 6 (Shoulders)

Week 8 - Day 1 (Arms)

WEEK 8 - DAY 2 (Legs)

WEEK 8 - DAY 3 (Chest)

WEEK 8 - DAY 4 (Cardio/Abs)

Substituted 100 Bi’s and 400 crunches instead of elliptical

WEEK 12 - DAY 2 (Legs)

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