Name: Playbook - Ayo Bash - Leg Routine (All-round) Jan 29, 2024
Uploaded: 2025-01-18T12:12:35.691Z
Duration: 120 min
Description: Leg Routine (All-round) Jan 29, 2024

This All round-focused leg routine targets the quadriceps muscles in the front of your thighs through specific exercises like squats, leg presses, lunges, hamstring curls, RDLs and leg extensions. This routine is designed to enhance leg strength and definition in the quads and hamstrings, helping to create a balanced and powerful lower body.

- This Bike session is meant for either directly before your workout your workout or at the end of your day
- Pedal bike without using your arms for 40-45mins
- Start with a decently low resistance, slowly increasing the resistance level to your desired limits.

Fasted Cardio Leg only bike (bike erg)

1.	Find a Seated Calf Raise Machine: Locate a seated calf raise machine at your gym, or use a calf raise block with a barbell placed across your thighs. Sit down and adjust the machine to fit your body.
	2.	Position Your Legs: Place your feet on the calf raise platform with the balls of your feet on the edge and your heels hanging off. Your knees should be bent at approximately 90 degrees.
	3.	Initiate the Raise: Begin by lowering your heels as far down as they can go, feeling a stretch in your calf muscles. This is the starting position.
	4.	Raise Your Heels: Exhale and push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement. Keep your core engaged for stability.
	5.	Hold and Squeeze: At the top of the movement, hold the contraction for a moment to maximize the engagement of your calf muscles.
	6.	Lower Your Heels: Inhale as you slowly lower your heels back to the starting position, allowing them to go slightly below parallel if you can for a deeper stretch.

Seated calf raise

1.	Find a Suitable Platform: Stand on a sturdy platform or calf raise machine with the balls of your feet on the edge and your heels hanging off. Your feet should be hip-width apart, toes pointing forward.
	2.	Hold a Support: Hold onto a stable surface or a calf raise machine for support to maintain balance during the exercise.
	3.	Initiate the Raise: Begin by lowering your heels as far down as they can go, feeling a stretch in your calf muscles. This is the starting position.
	4.	Raise Your Heels: Exhale and push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement. Keep your core engaged for stability.
	5.	Hold and Squeeze: At the top of the movement, hold the contraction for a moment to maximize the engagement of your calf muscles.
	6.	Lower Your Heels: Inhale as you slowly lower your heels back to the starting position, allowing them to go slightly below parallel if you can for a deeper stretch.

Machine Standing Calf Raise

- Begin by adjusting the leg extension machine to fit your body. Sit on the machine’s seat and adjust the backrest and footpad so that your knees align with the machine’s axis of rotation. Your lower legs should hang off the edge of the seat, with your feet positioned under the footpad.
- Place your feet flat against the footpad, with your toes pointing forward. Ensure your knees and ankles are in line with each other.
- Adjust the seat and backrest, if necessary, to ensure your lower back is well-supported and your upper body is in an upright position.
- Grasp the handles on the sides of the machine to provide stability and control during the exercise.
- Before you begin, engage your core muscles to stabilize your spine and maintain proper posture.
- Slowly extend your legs by lifting the weight using your quadriceps muscles. Straighten your legs completely, but do not lock your knees at the top of the movement.
- Lower the weight back to the starting position in a controlled manner, emphasizing the eccentric (lowering) phase of the movement. This is where you resist the weight and prevent it from dropping too quickly.

Seated Leg Extensions (Quads)

1.	Set Up the Machine: Begin by locating the lying hamstring curl machine in your gym. Adjust the machine’s settings to fit your body comfortably. Ensure that the weight stack is set to an appropriate resistance level for your fitness level.
	2.	Position Yourself: Lie face down on the machine’s bench, with your chest and torso pressed against the bench and your knees just beyond the edge of the bench. Your legs should be fully extended and hanging off the bench, and your feet should be pointing straight ahead.
	3.	Adjust the Leg Pad: Align your ankles with the pivot point of the machine and adjust the leg pad to fit snugly against your Achilles tendons.
	4.	Hold the Handles: Grasp the handles or the sides of the bench to stabilize yourself during the exercise.
	5.	Engage Your Core: Before starting the movement, engage your core muscles to maintain stability in your lower back.
	6.	Perform the Curl: With a controlled motion, bend your knees and curl your heels toward your glutes, exhaling as you do so. Focus on contracting your hamstrings throughout the movement.
	7.	Squeeze at the Top: At the top of the movement, when your heels are as close to your glutes as possible, pause for a moment and squeeze your hamstrings.
	8.	Extend Your Legs: Slowly extend your legs back to the starting position, inhaling as you do so. Maintain control throughout the descent.

Lying hamstring leg curls

- Begin by adjusting the machine to fit your body. Sit down on the machine, and adjust the seat height so that your feet are flat on the footpads and your thighs are snug against the side pads. The starting position should have your knees bent at a 90-degree angle.
- Sit up straight with your back against the backrest and grab the handles on the sides for stability if available.
- Before starting the movement, engage your core muscles to stabilize your spine.
- Push against the machine’s resistance by pressing your thighs outward, away from each other. Exhale during this phase. Ensure that you control the movement, avoiding any sudden jerks or rapid motions. Your knees should remain slightly bent throughout.
- This is where the emphasis on control comes in. Slowly release the tension and allow your legs to come back together, resisting the machine’s resistance. Inhale during this phase. Concentrate on controlling the movement, preventing your legs from slamming together.
- Repeat the abduction and eccentric phases for your desired number of reps. A typical range is 10-15 reps, but adjust according to your fitness level and goals.

Machine Hip Abduction

- Begin by adjusting the Smith Machine bar or Hack Squat machine to an appropriate height, usually just below shoulder level. Load the desired weight plates onto the bar and secure them with collars.
- Stand facing the Smith Machine, with your feet shoulder-width apart. Position yourself under the bar so that it rests comfortably on your upper back and shoulders. Your feet should be slightly in front of you, and your chest up.
- Reach up and grasp the bar with a grip slightly wider than shoulder-width. Ensure your grip is secure, and your wrists are straight.
- Before lifting the bar, engage your core muscles to stabilize your spine and maintain proper posture.
- Push up on the bar to release it from the hooks. Take a step or two back to clear the hooks and establish a solid stance.
- Begin the squat by bending at your hips and knees simultaneously. Lower your body by pushing your hips back and bending your knees. Keep your chest up, back straight, and your gaze forward. It’s essential to maintain a controlled descent and a tightened for to keep the spine neutral, lowering yourself slowly.
- Squat down until your thighs are parallel to the ground or go deeper if your flexibility allows. Ensure your knees track over your toes without caving inward.
- Push through your heels and engage your quadriceps and glutes to stand back up, returning to the starting position. Maintain a controlled ascent, avoiding any sudden movements.

Smith machine or Hack squats

- Place a decline bench (or preferably decline block) at a slight angle (usually around 45 degrees) and position it so that when you lie face-down on it, your chest and upper body are supported, and your feet hang off the end.
- Choose a pair of dumbbells that provide an appropriate level of resistance for your fitness level. Hold one dumbbell in each hand by your sides.
- Position your feet shoulder-width apart and staggered. One foot should be on the ground and the other extended behind you, resting on your toes on a stable surface (such as a bench or step) to create a split stance.
- Before you begin the exercise, engage your core muscles to stabilize your spine.
- Lower your body by bending your knees until your front thigh is parallel to the floor or slightly below. This descent should be slow and control to feel the full engagement of the muscles. Keep your chest up and your back straight throughout the movement. Your back knee should hover just above the ground.
- Push through the heel of your front foot to return to the starting position, straightening your front leg. Maintain control throughout the ascent, avoiding any sudden movements.
- Repeat the movement for both legs after each set on each leg.

Dumbbell Split Squats (Decline)

- Begin by adjusting the leg press machine to fit your body. Sit on the machine’s seat and place your feet hip-width apart on the footplate. Ensure your knees are aligned with your toes and your back is flat against the backrest.
- Position your feet so that they are about shoulder-width apart. Your toes should be pointing slightly outward, which is a comfortable and natural position for most people.
- Adjust the seat and backrest, if necessary, to ensure your lower back is well-supported and your chest is up.
- Grasp the handles on the sides of the machine to provide stability and control during the exercise.
- Before you begin, engage your core muscles to stabilize your spine and maintain proper posture.
- Slowly lower the weight by bending your knees, allowing the footplate to move toward your chest. Maintain control during this eccentric phase of the movement. Your knees should be flexed to approximately 90 degrees or slightly more.
- Push through your heels to extend your knees and return to the starting position. Again, focus on a controlled movement, avoiding any sudden jerks or rapid motions.
- includes single leg variations for your last set. 10 reps for each leg and 10 reps together

Leg Press (Quad Focused)

1.	Stand with Proper Positioning: Stand with your feet hip-width apart, toes pointing forward, and the barbell in front of you. The barbell should be close to your shins.
	2.	Grip the Barbell: Bend at your hips and knees to reach down and grasp the barbell with an overhand grip (palms facing you). Your hands should be positioned slightly wider than shoulder-width apart.
	3.	Initiate the Movement: Keep your back straight, chest up, and shoulders back. Brace your core muscles for stability. Begin the movement by pushing your hips back, as if you’re trying to touch your glutes to the wall behind you. (Ensure your knees are straight the entire movement - a nominal knee bend is okay).
	4.	Lower the Barbell: Lower the barbell down along your legs while maintaining a slight bend in your knees. Keep the barbell as close to your body as possible throughout the movement. Your back should remain straight and your chest up.
	5.	Feel the Stretch: Continue to lower the barbell until you feel a deep stretch in your hamstrings. Your torso should be roughly parallel to the ground, and the barbell should be just below knee height.
	6.	Reverse the Movement: To return to the starting position, reverse the motion by driving your hips forward and standing up straight. Your hips and shoulders should rise at the same time.
	7.	Squeeze Your Glutes: At the top of the movement, squeeze your glutes to fully extend your hips and return to a neutral standing position.

Leg Routine (All-round) Jan 29, 2024

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