Name: Playbook - Cole Shaffner - Tree trunk leg day
Uploaded: 2022-12-24T19:14:27.990Z
Duration: 60 min
Description: Tree trunk leg day

ramiro 

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

Robin Persaud

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

This went absolutely crazy man 🔥 those burn-out Lunges we’re the best way to wrap up… on the final 99 and 100 it was like boiled noodles for legs 🤣

BRO THIS WORKOUT WAS FIRE 🔥😳😤 THE BURN AND INTENSITY WAS TO THE MAX. I loved this leg day, felt it through the core. New PR today too 🥳 was able to squat 90lbs but in 3 sets of 5. Awesome leg day sesh bro, keep ‘em coming 🏋️‍♀️

I was looking forward to the next leg day. This was massive ! Used a new machine today and safe to say this was an intense leg and soul crushing workout🔥💪🏼gummy worm legs take one 🎬🤣

Brutal workout if you choose accurate weight and bring the intensity each set.
You shouldn’t have many reps in the tank after each set. Pick a weight that is very challenging to get the required reps!
Warm up with 10 minutes of moderate cardio and 4-5 warm up sets on the squat bar (incrementally increasing the weight) 
Good luck! You got this.

Feet around shoulder width. I like to point my toes out slightly.
Keep your knees pushed outward during the entire rep. Control the negative, get down to 90° and drive back up!
Take more rest time if needed, I sure did.

Bread and butter (barbell back squats)

Focus on the stretch at the bottom and full contraction at the top. Play around with the tempo. Slow some reps down, speed some up. 
DROP SET⬇️
10 reps, drop 30-40% of the weight and rep out 10 more!

Seated calf raise (drop set)

Grab the cable in front of you with a straight bar or V bar (like seen in this video)
Notice how I’m keeping constant tension, not coming all the way up on the rep!
Also moving at a slightly faster pace. 
Keep feet inside shoulder width, lean forward for more quad activation.

Close stance cable front squats

Two things to notice here: Tempo and form.
The tempo is slow and controlled. With the hamstring curl I like to focus on holding it at the top (contracting my hams as much as possible) and slowly feeling the stretch on the way down. 
The form can be manipulated like you see me switching from lying flat and grabbing the handles vs bringing my chest up. Goes to show that you should play around with exercises to see what feels best!

Lying hamstring curl

Get the legs to 90° at the bottom. 
Walk straight into the next rep!
50 reps unbroken (if you can, if not break it up into 25) 
Repeat 2 times for a total of 100 reps. To finish the legs off. Good luck walking to the car!

Walking lunges (burnout)

Tree trunk leg day

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

Did a few other core exercises … will do the first two from this tomorrow . The gym was a bit packed since I came late

Quick Core Workout

Felt the biceps burns especially with the KB and Barbell Curls 🔥 ! Solid workout 🏋️‍♂️

Definitely wasn’t feeling it today, not sure why, but pulled through and my back is gonna be feeling it tomorrow , it already has 🤣

Biceps & Back 😈

Ahh it really is a sad day, all the best man, thank you for everything , the workouts and motivation 🔥🏋️‍♂️genuinely appreciate you bro, cheers

Solid chest day down !! Time to get a quick 10 min cardio in !

Push day 💪🏼

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

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

LEGS…

An friggin awesome wrap up of the week ! Def sweated through this ! Very much prepared for legs tomorrow !🔥

As usual, 15 mins later and my shoulders are still on fire 🔥🏋️‍♀️ those DB lateral raises wrapped up the workout well ! Still trying my best to up my core and upper body strength. Looking forward to that leg day tomorrow 😈 gonna boil these legs to noodles 😮‍💨🤣💪🏼

Shoulders + Core

Solid back day after a few days ! Hitting some cardio now 🔥

Crazy back day!!! Lower back felt it haha

Great back workout . As usual the burns be hitting 🔥🔥 time to hit a quick 10 min on the treadmill !

Big back day

Another simple routine by Cole ! Simple with serious burns my guy 🔥🔥🔥🔥

Chest/Triceps/Core

WE LOVE LEG DAYS 🔥🔥🔥 no words just burns from thé beautiful pain ! 🏋️‍♂️

Absolute soul crushing leg day 🤣🤣🤣 but hey, gotta love leg day !

Legs… You’ve got to try this one!

Pretty good core burnout 🔥 simple but effective as usual !

Core circuit

Gotta love a good Bicep pump 🔥🔥🔥 solid workouts

Pretty solid back and biceps workout, arms are feeling sore 🔥hopefully we make it for chest day tomorrow ! 🤣

Solid back and bicep workout 🏋️‍♂️ back felt it tough today. But hey , no pain no gain 🫡🔥

Back & Biceps

Back and better ! Pushed through a solid Push day !  🔥💪🏼 and did some random exercises with the extra time remaining 😂

Push day 😤

Absolutely crushed and boiled these legs to noodles 🤣 god be with me these next few days 😩🏋️‍♂️🔥

Pretty simple , not too many reps but felt every set in each leg routine 🔥 time to hit some core 🏋️‍♂️

4 exercise leg day 🦵🏼

We love the simple core burning routines ! Absolute soul crusher !🔥🏋️‍♂️

Core destruction activated 🤣 bruh this core circuit burned , it was a good way to wrap up today. Gonna definitely feel the soreness from those hanging raises.

Core floor work!

Love this specific arm workout , added a few more reps and it absolutely destroys the arms !🔥🏋️‍♂️

Arm destruction complete ! Didn’t get to do the Skullcrushers but still a solid workout !

Arm day 💪🏼

Great way to wrap up the week !! Time to hit some more core

Throwing in some other core workouts … as usual , pushing through with that mind muscle connection leaving me sore and feeling those burns 🔥🏋️‍♂️

Delts & Abs

Glad to be back in the groove ! Solid chest workout

Quick chest pump secured ! Felt the burn with the decline Push Ups !

Insane chest workout to rip those chest muscle ! 🔥🏋️‍♂️

Quick chest pump

Another leg day down and destroyed 🔥🏋️‍♂️🥳 time crunch the protein in !

Pulled through a solid leg day, didn’t give this my all, a bit disappointed , but will crush the next one … time to crush the meals now

Brutal leg day

No this was a solid back day ! Felt it with that mind-muscle connection … this went CRAZYYYY BROOO🔥🔥🔥🫠🏋️‍♂️

Had to sub one of the exercise because I couldn’t wait on a bench to become free. Back is already on fire😂 the burner is always on high with your workouts 🔥🏋️‍♂️

Turtle shell BACK workout!

Bodyweight core circuit 🔥

Arm pump was a success 🏋️‍♂️🥳🔥🔥 added some DB wrist curls to the burn 🔥

Back at it after a short break ! Arms will definitely be sore in the days to follow 🔥

Pumping up the ARMS

Chest is completely sore 💥 added some extras to sub for Landmine …. As always you pull through with these workouts 🏋️‍♂️

Chest and Shoulders!

As usual, we crushed LEGSSSS… LETS GOOOOO

Train like an athlete (Lower body)

Holy crap this was a back burner for sure 💥🔥 sweat right through !

Stacy

Back

Added some oblique plate Crunches and that made the burn go even harder 😂

Gotta love a solid core burn 🔥 was gonna take a rest day today but said hey, why not hit up some core today 😂

20 minute core workout

For the triceps , I spam them to failure ! 🤣 overall already feeling sore 🏋️‍♂️

4 simple exercises that went seriously hardcore 🔥💪🏼 always good to feel the burn at the end of a workout 🏋️‍♀️

4 exercise “Arm Grower”

Safe to say both chest and Delts felt this cause the burn is high 🔥🔥🔥🤣🏋️‍♂️ great workout that’s for sure !

Pec & Delts

And that’s a wrap on another hardcore leg day ! 🏋️‍♂️🔥

Another awesome leg day ! The calves are burning , the quads felt it and I’m limping , so it was a successful leg day 😤😈🔥🏋️‍♀️😮‍💨 keep it coming !!!

LEG DAY!

4 simple but back burning workouts guaranteed . Gym was busy so I did the workouts as first come first serve with the machines 🏋️‍♂️

These workouts never fail you. It was just 4 but it was 4 solid workouts. Felt my back burn in a good way. Time to get the meals in now 🏋️‍♀️🔥💪🏼

Building the BACK

Solid back workout . Subbed the first workout for machine and added some extras !

Back and core!

Lower body sore ! Now for sure upper body gonna be sore after this chest and shoulder workout 🏋️‍♂️🤣

Great way to start off the week with a solid chest and shoulder. Gonna really feel these workouts for the next two weeks 😂

Chest & Shoulders 🤪

Gotta love this specific arm day routine !

This was a friggin insane workout . MY ARMS ARE CRUSHED , BOILED , EVERYTHING 😂

An arm day to remember!

As usual, crushed another leg day, gonna be offline this weekend, so I pushed through this workout until Monday when I resume !

This was a truly solid hardcore leg day and fucking loved it 🏋️‍♂️😎🔥 added Smith Machine squats to this as well since I couldn’t do tire flips . But solid workout 🫡

Barbell only leg day!

Absolutely destroyed my back, the soreness has been felt through 🤣

Back gonna be sore af tomorrow , solid back burning routine 🔥

Back day.

Already prepared for my core to be sore on Tuesday morning

Core & more core

Chest and triceps!

Legs!

Pretty quiet workout that targeted well ! No better way to say but perfect pull day 🔥🏋️‍♂️

Perfect pull workout

Upper chest area is definitely feeling it right now . Solid burns 🥵

And that’s a wrap on chest, tri’s and shoulders. Great to be back ! Boutta hit some core now 🔥 definitely loved the challenge of the handstand push ups . Will be practicing that more daily !

Chest, Triceps, and lil Shoulders

Gotta love leg days 🤣 crushed my legs and soul 🏋️‍♂️ time to crunch that protein and calories in !

Great leg day, always looking forward to it🏋️‍♀️🔥 didn’t max out but these future tree trunks are sore and limping , so it was a solid burnout 😮‍💨

LEGS

A bit of  relaxed pull day, took my time but the biceps definitely ha d a pump 🔥🏋️‍♂️ now for some core

Pull day got my back on fire 🔥. Those pull ups really added the flames 😂 solid day , gonna hit some core now !

Tree trunk leg day

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