Name: Playbook - Corey Van Dorn - FULL LEG DAY
Uploaded: 2024-03-15T14:04:09.018Z
Duration: 55 min
Description: FULL LEG DAY

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

Brady

Full Leg Day
- Short, but very intense
- Start off with near sprinting on bike to fill the quads with blood
- Pre Exhaust the Hammys 
- Heavy Compound
- Posterior Chain Work
- Calves
- Hip Thrust Finisher

- Can be an actual bicycle or a stationary bike. 
- Very intense, near sprinting
- Rest time you are still pedaling

BIKE (Hard)

- Keep your core tight and avoid using your lower back or swinging
- Curl weight up with control 
- Use muscle, not momentum
- Squeeze at top and lower slowly back down
- One leg right after the other, then rest 60 seconds, repeat

Single leg isolation hamstring curl

- 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

- 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

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

Seated calf raise

- Place seatbelt at the hinge of your waist 
- Plant heels firmly into platform
- Place your upper back on given pad
- Bring hips up engaging glutes
- Do not over extend glutes
- Just thrust them shifting pelvis inward

Weighted hip thrusts

FULL LEG DAY

Nathanael

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

FULL LEG DAY

Community

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