Name: Playbook - Corey Van Dorn - LEG DAY (Quad/Glute/Calf)
Uploaded: 2024-04-28T22:51:54.629Z
Duration: 45 min
Description: LEG DAY (Quad/Glute/Calf)

Brady

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

Tyler

- Warmup with 10 min easy bike ride.
- 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

- 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

- 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

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

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)

LEG DAY (Quad/Glute/Calf)

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!

Caleb Gross

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

FULL LEG DAY

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

Xavier Evia Rivero

BACK & BICEPS

BIS & TRIS w/Core

SHOULDER DAY + Core

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

FULL ARM DAY + CORE

BIG PULL DAY

PUSH DAY! Shoulders/Chest/Tris plus CORE

BLACK FRIDAY PUMP! (Back and Bis)

Jarrod

Payton

BIG CHEST DAY + some tris

Quick Shoulder lift PLUS core

BACK & BICEPS + Core 😈🔥

LEG DAY (Quad/Glute/Calf)

Community

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