Name: Playbook - Corey Van Dorn - Day 23: LEG DAY (Quad/Glute/Calf)
Uploaded: 2024-03-15T14:04:09.171Z
Duration: 65 min
Description: Day 23: LEG DAY (Quad/Glute/Calf)

Crazy ass pump .. gonna go for the 45 plates on each side for the bulgarians next week 🔥

Alejandro Paulino

Brady

- Warmup with 10 min easy bike ride. (Workout is 45 minutes not including warmup and cooldown) 
- Brutal leg workout. You will have an insane leg pump after the Leg extensions and then really do some damage with the 2 following exercises. Get after it! No holding back!
- Cool down with 5-10 minute on the bike again

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

BIKE (Casual warmup/cool down)

- 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 12-15 reps

Machine standing calf raise

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- Failure sets, you are aiming for 8-11 reps

Leg extensions

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel or slightly lower and push through your heels extending your legs to stand up
- Failure sets, you are aiming for 8-10 reps

Hack squat

- Start with the barbell on your upper back
- Place one foot on the bench/elevated surface and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Focus on having all the weight on the lead leg

Barbell Bulgarian split squats

- Find box and a a slightly lower elevated surface/edge
- Sit on higher box with toes on lower elevated surface.
- Place plates on knees
- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise (No Machine)

Day 23: LEG DAY (Quad/Glute/Calf)

Nathanael

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 🔥 😮‍💨

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 10: BACK & BICEPS

Great pump for the chest and triceps love it!

Day 11: CHEST + TRIS

Day 12: POSTERIOR CHAIN/LEGS

Erick

Day 13: ARMS + CORE

Day 14: REST DAY

Day 15: SHOULDERS + CORE

Day 16: LEG DAY (Quad/Glute/Calf)

Absolutely killer back and biceps workout! 🔥💪

Day 17: BACK & BICEPS

Day 18: CHEST + TRIS

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

Day 19: POSTERIOR CHAIN/LEGS

Killer workout man! Arms and core is my favorite!

Day 20: ARMS + CORE

Day 21: REST DAY

Day 22: SHOULDERS + CORE

Killer workout! My arms are completely dead💪🔥

Day 24: BACK & BICEPS

Can’t even flex my pectoral muscles right now great chest pump!💪🔥

Day 25: CHEST + TRIS

Killer as always! noodle legs for the day it is!

Killer of a leg day! Best pumps ever! 💪🔥

Day 26: POSTERIOR CHAIN/LEGS

Favorite workout is arms and core and that’s the best pump I’ve felt in awhile! 💪🔥

Day 23: LEG DAY (Quad/Glute/Calf)

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