Name: Playbook - Corey Van Dorn - FULL LEG DAY
Uploaded: 2024-04-28T22:51:54.604Z
Duration: 55 min
Description: FULL LEG DAY

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

CHEST DAY 2.0 😈🚀

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

Joel

BACK DAY

CHEST + TRIS

It was a great work out I like the timer between workouts

Tyler

Xavier Evia Rivero

BACK & BICEPS

BIS & TRIS w/Core

SHOULDER DAY + Core

My legs might fall off later. I love this program so far

LEG DAY (Quad/Glute/Calf)

Let’s go! That last failure set of diamonds put me on my face

FULL LEG DAY

Community

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