Name: Playbook - Anthony Mantello - W3/D3 D3 Legs
Uploaded: 2022-07-06T16:37:33.913Z
Duration: 85 min
Description: W3/D3 D3 Legs

Legs are fried🔥🔥🔥. The leg press at the end is killer. Great workout

Oscar

JJ Dominguez

Colin O’Connell

John Myburgh

Sjim

Amazing workout cant even walk 😮‍💨

Kedin Rodriguez

Albert

Liked the simplicity of the workout, so effective

Jeffrey Moon

Amazing Crazy Pump, But please just add the RPE/RIR each set

Jaxson

Ricardo

Today we are hitting a good mix of quad and hamstring

**REPS STAY THE SAME BUT WEIGHT INCREASES EACH SET**
- Position one leg for the lift by hooking it under the weight pad
- Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement (Don’t position the pads too high on the calf)
- Grab hold of the support handles
- Flex your knee and lift the pad upwards as far as you can towards your glutes as you exhale
- Lower the leg to the starting position
- Complete desired reps then repeat on the opposite side

Standing single leg hamstring curl

** FIRST 2 SETS ARE FEEDER SETS TO SET YOU UP FOR YOOR TOP SETS (sets 3-5)**
- Slowly lower the bar 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 and hamstrings to power back to standing

Barbell / Dumbbell RDL

**FIRST 3 SETS ARE FEEDER SETS TO SET YOU UP FOR 2 HARD SETS TO FAILURE**
**INCREASE WEIGHT EACH SET**
- 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

Hack squat

**WEIGHT STAYS THE SAME FOR THE FIRST 3 SETS. DROP BY 20% ON LAST SET**
- 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

**INCREASE WEIGHT EACH TIME UNTIL YOU FAIL AT 15 (approx 5 sets)**
- Load the machine with the desired weight and take a seat
- Sit down and position your feet shoulder width apart on the platform (this is to put the focus on the quads)
- Take a deep breath, extend your legs, and unlock the safeties
- Lower the weight under control until the legs are roughly 45 degrees or slightly below
- Drive the weight back to the starting position by extending the knees, and pushing through the balls of your feet, but don’t completely lockout the knees

Leg Press

** FIRST 10 REPS HAS A 3 SEC HOLD AT THE TOP, LAST 3 SETS HAVE A 3 SEC HOLD AT THE BOTTOM** 
^this is for each set^
- 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

W3/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!

W3/D3 D3 Legs

Community

More workouts from Anthony Mantello