Name: Playbook - Corey Van Dorn - Day 23: QUADS/CALVES/GLUTES
Uploaded: 2024-03-15T14:04:11.750Z
Duration: 70 min
Description: Day 23: QUADS/CALVES/GLUTES

Brady

Nathanael

Week 4 Baby!

HAPPY LEG DAY! Push Focused leg day: And we have back squats this week!!

In this workout, expect to feel a serious burn in the glutes and your quads. You can do the 2 calf exercises first or last. I’ve done both.

Warmup on bike and cool down on bike

Make sure to have your protein shake and fast digesting carbs as soon as you finish the LIFT. Before you do the cooldown…or during

Workout is 50 minutes, 70 minutes with the bike rides

Today’s Cardio (separate from lift): 45 minute walk

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

BIKE (Warmup)

- 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

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

Seated 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

- 12 nice and slow and controlled
- Next 12 nice and slow and controlled 
- Last set, go heavier and go til complete failure. (Shoot for 12-16)

Leg extensions

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

- 1st set is warmup
- 2nd set is heavier than warmup but slow on the Eccentric (downward motion) (4 seconds on the way down)
- Rest if sets are normal tempo

Barbell back squat

- Get into position and place the bottom of your foot on Bar
- Push back and up with your foot and extending your leg back and upwards squeezing your glute
- Lower your leg back down
- Complete reps then repeat on the opposite side

- These should BURN bad in your glutes

Donkey Kickback Machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position
- first set is flow set
- Rest of sets are HARD and pushed to limit

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abductor machine

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 23: QUADS/CALVES/GLUTES

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!!

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 23: QUADS/CALVES/GLUTES

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