Name: Playbook - Corey Van Dorn - Day 54: LEGS/Post Chain
Uploaded: 2024-03-15T14:04:11.910Z
Duration: 65 min
Description: Day 54: LEGS/Post Chain

Those RDLs 😮‍💨….. been a while since I could do those with my arm

Brady

Let’s finish the week strong! HEAVY! Increase weight and decreased reps here!

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: seperate from lift

35 minutes incline treadmill: Heart rate: 140 BPM

Usually levels 5-8

Aim for heart rate range: 120-140 BPM

Stair Master (120-140 BPM)

- 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

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

Supine Hamstring curls

- HEAVY THIS WEEK!
- 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.
- 1st set: very explosive with light weight
- 2nd set: heavier weight hard set
- 3rd set: HEAVY

Hang Cleans

- 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
- These should be wicked hard
- Notice the 3 minute test time 
- Make sure you keep good form, fail on the rep before Jeopardizing bad form

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

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

Static Plank

Day 54: LEGS/Post Chain

Nathanael

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 💯💯💯💯

Tommy

Day 10: BACK & BICEPS

Had my dad hole body shaking on the skull crushers! 🔥

Day 11: CHEST & TRICEPS

Adrian

Day 12: HAMMYS/GLUTES/CALVES

Day 13: ARMS BABY!

Day 14: REST

I think i really need to work on my core and develop strength, barely make some hanging leg raise :(

Day 15: SHOULDERS

Great workout legs are burning all the way through! 🔥

Day 16: QUADS/CALVES/GLUTES

Amazing pump! Can feel that gorilla back coming!

Day 17: BACK & BICEPS

Zacheriah

Day 18: CHEST & TRICEPS

Day 19: HAMMYS/GLUTES/CALVES

Great arm workout man! Always love the pump💪🔥

Day 20: ARMS BABY!

Day 21: REST

Day 22: SHOULDERS

Day 23: QUADS/CALVES/GLUTES

Day 24: BACK & BICEPS

Day 25: CHEST & TRICEPS

Great leg and glute workout! Gonna be sore af tomorrow 🔥

For sure going to feel it tmr 💪🏼🥵

Juan

Day 26: HAMMYS/GLUTES/CALVES

My arms are dead! Arm pumps like no other🔥

Best pump in a long time! Stepping things up 👏

Day 27: ARMS BABY!

Day 28: REST

Brutal shoulders 💣 . 1st upper body day back since neck injury 👌🏼 💯

Day 29: SHOULDERS

Day 30: QUADS/CALVES/GLUTES

Day 31: BACK & BICEPS

Day 32: CHEST & TRICEPS

legs are shaking and my calf’s are dead!

Day 33: HAMMYS/GLUTES/CALVES

Day 34: ARMS BABY!

Day 35: REST

Day 36: SHOULDERS

Day 37: QUADS/CALVES/GLUTES

Day 38: BACK & BICEPS

Melissa

Day 39: CHEST & TRICEPS

Day 40: HAMMYS/GLUTES/CALVES

Day 41: ARMS BABY!

Day 42: REST

Going for the 60s on db shoulder press next week 🔥

Day 43: SHOULDERS

Day 44: QUADS/CALVES/GLUTES

Day 45! BACK and BICEPS!

Day 46: CHEST & TRICEPS

Day 47: HAMMYS/GLUTES/CALVES/Post Chain!

Day 48: ARMS BABY!

Day 49: REST

Can’t think of anything better to start off the week with 🔥

Day 54: LEGS/Post Chain

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