Name: Playbook - Corey Van Dorn - Day 9: QUADS/CALVES/GLUTES
Uploaded: 2024-03-15T14:04:10.991Z
Duration: 70 min
Description: Day 9: QUADS/CALVES/GLUTES

Diana

Will

After this workout your legs will be deadddddd 🔥

Caleb

Brady

Nathanael

Worked up a great sweat, overall great workout with two cool down sessions. Love it.

Juan

Week 2 Baby!

HAPPY LEG DAY! Push Focused leg day:

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)

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

Seated calf raise

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control
- First set is warmup, rest of sets should be til failure

Leg press 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

- Start with a shoulder width stance

- The focus on this machine is to not only produce explosive lower body strength, but also reduces the amount of stress on your lower back and knees.

- Start the movement by bending at the knees and squatting down toward the floor.

- As you squat down make sure that your head is up and your abs are tight. Once you reach the 90 degree angle with your legs, drive the weight back up until you are in a standing position.

- First set is a hard warmup/flow set

- Next sets are heavier and til near failure. Push the limits

Power Squat Machine/V-Squat Machine

- 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

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 9: QUADS/CALVES/GLUTES

Brandon

Jarrod

Day 1: SHOULDERS

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 🔥

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

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

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 💪🏼🥵

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 9: QUADS/CALVES/GLUTES

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