Name: Playbook - Anthony Mantello - W2/D3 D3 Legs
Uploaded: 2022-07-06T16:37:33.818Z
Duration: 45 min
Description: W2/D3 D3 Legs

Oscar

JJ Dominguez

i’m not gonna be able to walk for a week

Hunter Rust

Gabriel

Please Specify The RPE/RIR Per Set, Otherwise great workout!

Jaxson

John Myburgh

Cole

In the hack squats you have 4 sets of 8 and 3 of 15. The 4 of 8 are warm up or normal sets?

Giannhs

Freaking amazing can’t even walk 💪🏻😤

Kedin Rodriguez

Sjim

Day 3 - Legs

- Leg Curls 3 warm up sets of 12 followed by 2 hard sets of 15
- Stiff Leg Deadlifts 3 warm up sets of 8 followed by 3 hard sets of 10-12
- Hack Squat 4 warm up sets of 6-8 followed by 3 hard sets of 10-15
- Leg extensions 3 x 12-15
- Narrow Stance Squat 3 x failure
- Calf Raises 3 x 20
- Tibialis Curls 3 x failure

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly toward you and flex your calf muscles as you do so
- Return to the starting position by extending the legs in front of you again

Warm up sets

Seated hamstring curls (warm up)

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly toward you and flex your calf muscles as you do so
- Return to the starting position by extending the legs in front of you again

Seated hamstring curls

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes hamstrings to power back to standing

Warm up sets

Dumbbell stiff legged deadlift (warm up)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes hamstrings to power back to standing

Dumbbell stiff legged deadlift

- Adjust the machine to the correct height and place your shoulders against the shoulder pads
- Put your feet on the plate, slightly in front of the base of the sled and about shoulder width apart
- Extend your legs and disengage the sled’s locks
- Inhale, brace your core lightly, and squat down as deep as you can with good form
- Reverse the movement with control, and extend your legs again until you’re back in the starting position
- Exhale on the way up

Warm up sets

Hack squat

- Adjust the machine to the correct height and place your shoulders against the shoulder pads
- Put your feet on the plate, slightly in front of the base of the sled and about shoulder width apart
- Extend your legs and disengage the sled’s locks
- Inhale, brace your core lightly, and squat down as deep as you can with good form
- Reverse the movement with control, and extend your legs again until you’re back in the starting position
- Exhale on the way up

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position and repeat for the desired number of repetitions

Leg extensions

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting your hips and glutes back and down
- Reach parallel or just below then drive through your heels to come back up to starting position

Barbell back squat (narrow stance)

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward, your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves

Seated calf raises

- Sit on the bench and place both feet under padded lever with heels on foot pedal
- Lift forefeet upward as far as possible
- Return to starting position by extending feet until toes are pointed downward

Tibialis curls

W2/D3 D3 Legs

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

W2/D3 D3 Legs

Community

More workouts from Anthony Mantello