Name: Playbook - Christopher Kellum - W1/D3 Legs
Uploaded: 2023-10-09T17:08:30.556Z
Duration: 60 min
Description: W1/D3 Legs

For squats you are going to be using 60% of your 1 rep max. So in order to calculate this Take your 1 rep max and multiply it by . 6
Example: 320(1RM) X. 6= 192. so I will be doing 5 sets of 10 reps at 192 lbs
rest 2-3 minutes between these sets. The rest of the workout shoot for 45-60 second rest between sets

This is going to be 75% of your 1 rep max
Example : 1 rep max is 315 so what you do is 315 x.75 = 236lbs
so for your 5 sets of 8 reps use 235 lbs .. if you need help message me!
you should do 2-3 warm up sets before you jump into the 5 sets..

- Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

Barbell back squat

- Lie on a mat on your stomach Or use an upright machine like this one and straighten your legs behind you.
- Place your elbows on the ground and slide your shoulders down.
- Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral
- Lower to starting position

Single Leg Hamstring Curl (R)

Single leg hamstring curl (L)

-Position the bar just underneath shoulder height. 
-Hold your arms straight out, step underneath the bar, and allow it to sit on top of your shoulders up against your neck. 
-Once the bar is in position, place one hand overtop each shoulder to stabilize the bar.

Smith machine front squat

-Do this on the right leg***
Set up in a split stance with a dumbbell or Kettlebell in the opposite hand as the forward leg.
-Descend by flexing both knees simultaneously 
-Drive through the front foot and extend the knee as you return to the starting position.
-Repeat for the desired number of repetitions.

Contralateral Bulgarian split squat (R)

Set up in a split stance with a dumbbell in the opposite hand as the forward leg.
Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
Drive through the front foot and extend the knee as you return to the starting position.
Repeat for the desired number of repetitions.

Contralateral Bulgarian split squat (L)

- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
- Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
- Repeat for the recommended amount of repetitions.

Seated calf raises

- Adjust the padded lever of the calf raise machine to fit your height.
- Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankle

W1/D3 Legs

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