Name: Playbook - Corey Van Dorn - Day 12: HAMMYS/GLUTES/CALVES
Uploaded: 2024-03-15T14:04:11.278Z
Duration: 65 min
Description: Day 12: HAMMYS/GLUTES/CALVES

Nathanael

Adrian

Let’s finish the week strong!

POST CHAIN DAY! 

Legs/Posterior chain, meaning the back side of your body:

- Calves
- Hamstrings
- Glutes
- Lower back
- Traps

55 minutes without the bike ride

One of the most important lifts if not, the most important lift of the week! Training the back side of your body is very important to ensure you don’t have dangerous muscle imbalances!

TODAY’S CARDIO: No cardio other than the bike warmup and cooldown

- Can be an actual bicycle or a stationary bike. 
- Casual riding for a warmup

BIKE (Warmup)

We are super setting our calf raises with our hamstring curls

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Calves + Hammys

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Start by holding the bar with a shoulder-width grip in front of your thighs. Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull it up to chest height and catching it on your delts/chest.
- Make sure to drive your elbows all the way through
- When you catch it, the weight of the bar should be on your shoulders, not in your hands.
- Pause for a second, then lower the bar back to the start position. Keep your core muscles braced throughout.

Hang Cleans

- Use a wedge/incline platform with your toes elevated
- 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
- Drive your hips forward and use your hamstrings to power back to standing

Toe Elevated Barbell RDL

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Squeeze and hold at top
- Do NOT use momentum to swing weight up
- Lower back down slowly
- Keeping your back in a neutral position

Reverse hypers

- Place seatbelt at the hinge of your waist 
- Plant heels firmly into platform
- Place your upper back on given pad
- Bring hips up engaging glutes
- Do not over extend glutes
- Just thrust them shifting pelvis inward

Weighted hip thrusts

Nothing hard at all, nice and easy cool down. You should drink protein shake and eat fast digesting carbs before this cooldown/during this cooldown

Bike (Cooldown)

Day 12: HAMMYS/GLUTES/CALVES

Brandon

Jarrod

Day 1: SHOULDERS

Diana

Cale

Day 2: QUADS/CALVES/GLUTES

Starting with planks was great! Feel like it ignited the rest of the muscles for the workout!!! Loved it!!

Brady

Day 3: BACK & BICEPS

Having trouble on body weight lift and working on hanging leg raise!

Yihui

Alejandro Paulino

Day 4: CHEST & TRICEPS

My man always delivers on the workouts 🔥

Caleb

Legs are done altered some you know one armed and all lol

These workouts are actually making me want to keep going! I usually lose motivation by now and quit but I’m on day 6 and loving it!! Keep it coming!!

Keith

Day 5: HAMMYS/GLUTES/CALVES

Will

Bis and Tris are on 🔥 can barley move my arms now 😅🥲

Went out with the boys last night and still got up and crushed this workout! First time in a long time I’ve actually looked forward to working out!!

Day 6: BICEPS & TRICEPS

Day 7: REST

Day 8: SHOULDERS

After this workout your legs will be deadddddd 🔥

Day 9: QUADS/CALVES/GLUTES

Feeling like a Christmas tree after this workout!! Just in time for the holidays!

Lat pulldowns killed me today 💯💯💯💯

Day 12: HAMMYS/GLUTES/CALVES

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