Name: Playbook - Cole Shaffner - LEGS…
Uploaded: 2022-12-17T20:53:37.585Z
Duration: 90 min
Description: LEGS…

ramiro 

We gotta love these leg days ! Did some Smith Machine Barbell Squats too ! 🙏🔥🏋️‍♂️

Robin Persaud

As usual, your leg day routines always wrap up with some real solid burns, simple and but kills 😂🏋️‍♂️🔥

As always I love leg day, crushed it and maxed it out to no return. Thought that it would’ve been a pretty easy workout considering it didn’t look like a lot of work , but it’s the easy exercises that you underestimate ! No pain no gainzzz 😮‍💨🔥💪🏼 I also added some extra calf raises whilst on the treadmill and did the calf extension machine as well

Stacy

Warm up:
•5-10 minutes of your choice of moderate-intense cardio 
•2x25 body weight squats 

Lots of single leg exercises today. 
I like to do single leg stuff to feel a better contraction in one leg at a time! Sometimes my right leg wants to work harder than my left 🤣
Rest longer if needed. But, challenge yourself!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel or lower! Pause for a quick second and push through your heels to come up

Dumbbell goblet squat

- Position foot midway on platform
- Lower slowly and push through your heel
-10 reps each side, then rest

Single leg, leg press

- Begin with one foot back
-Holding a dumbbell on the back legs quad 
- Quickly lower down to 90 degrees and rise back up as fast as you can
-12 reps each side then rest!

Static lunge

-If your gym has a standing curl that’s great but not necessary! 
-Use one leg at a time and really focus on the mind muscle connection with the hamstring. 
- Slow some down, speed some up. Whatever you feel the best contraction with! 
8 each side then rest!

Standing or lying hamstring curl

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control
**Toes point slightly inward**

Leg press calf raises

LEGS…

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

LEGS…

Community

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