Name: Playbook - Corey Van Dorn - Day 9: LEG DAY (Quad/Glute/Calf)
Uploaded: 2024-03-15T14:04:09.103Z
Duration: 65 min
Description: Day 9: LEG DAY (Quad/Glute/Calf)

Nathanael

Brandon

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

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 10-15 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 8-10 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 9: LEG DAY (Quad/Glute/Calf)

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

Feel like i got bowling ball arms right now 💣

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

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