Name: Playbook - Corey Van Dorn - Day 19: POSTERIOR CHAIN/LEGS
Uploaded: 2024-03-15T14:04:09.151Z
Duration: 65 min
Description: Day 19: POSTERIOR CHAIN/LEGS

Sheesh I really gotta stop doing legs at 445 am if they continue to be lie this!

Brady

Nathanael

Leg day focusing on the posterior chain.
- Bike warmup
- Unconventional type lift
- High Intensity
- Build explosiveness and Power
- Bike cooldown 
- Lift is 50 minutes not including warmup and cooldown on bike

- Can be an actual bicycle or a stationary bike. 
- Nothing intense, just to get some blow flowing

BIKE (Casual warmup/cool down)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles
- Failure sets, you are aiming for 10-15 reps

Seated calf raise

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles
- Failure sets, you are aiming for 10-15 reps

Machine standing calf raise

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
- Failure sets, you are aiming for 10-15 reps

Hamstring curls

- 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

Heavy compound paired with a non weighted movement. You don’t have to jump directly to the knee tucks after your RDLs. You should actually be pretty winded after a set of the RDLs. Make sure you are take time to recover before both exercises in between sets

- 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

- Hang from a bar and focus on activating your core
- Tuck your knees up in with explosiveness 
- Lower back down slowly and with control and repeat
- Focus on your Hip Flexors and core

Explosive Hanging knee tucks

Toe Elevated RDLs, and Explosive Knee Tucks

Day 19: POSTERIOR CHAIN/LEGS

Jaden Smith

Jonathan

Day 1: SHOULDERS + CORE

Patrick

Day 2: LEG DAY (Quad/Glute/Calf)

Zacheriah

Day 3: BACK & BICEPS

Cant feel my f* chest dawg 🔥 😮‍💨

Alejandro Paulino

Day 4: CHEST + TRIS

First time cleaning, they had me dead🔥

Lucas

Day 5: POSTERIOR CHAIN/LEGS

Day 6: ARMS + CORE

Day 7: REST DAY

Best pumps all day! Everyone needs your app!

Day 8: SHOULDERS + CORE

Brandon

Good things it’s late and I don’t need my legs for anything else tonight!

Day 9: LEG DAY (Quad/Glute/Calf)

Feel like i got bowling ball arms right now 💣

Day 19: POSTERIOR CHAIN/LEGS

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