Name: Playbook - Anthony Mantello - W7/D4 Legs
Uploaded: 2022-07-21T23:02:45.884Z
Duration: 101 min
Description: W7/D4 Legs

Sjim

Cole

WARMUP W AS MANY SETS AS NEEDED. 
RPE 9 THROUGHOUT
SET 4 IS A BACKOFF SET; drop the weight here 
- 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

WARMUP AS NEEDED. INCREASE WEIGHT AFTER 1ST SET OF 10 THEN AGAIN AFTER 2ND  SET OF 10. THEN USE THIS WEIGHT FOR REMAINING 2 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

**AS MANY WARMUP SETS AS YOU NEED**
RPE 9 THROUGHOUT

- 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

1 warmup set then get right into it.
RPE 8

- 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

WARMUP AS NEEDED. RPE 8/9
- 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

- 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

** 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

W7/D4 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!

W7/D4 Legs

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