Name: Playbook - Corey Van Dorn - LEG DAY 🔥
Uploaded: 2024-04-28T22:51:54.579Z
Duration: 70 min
Description: LEG DAY 🔥

Lucas

LEG DAY! Isolation of Hammys and Quads. Main movement is the heavy DB RDLs (Hammy and Glute work)

Should be a solid full leg workout for you 

- Need to push yourself to the limit on this one, especially with the RDLs 

- About 50 minutes not including warmup or cooldown bike ride

GET AFTER IT!

Semi hard warmup on bike. Not sprinting by any means but more than just a casual warmup. Definitely want to get some blood flowing in the quads

Bike ride (70% max)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position
- First set is flow set
- Next 2 sets are HARD sets 
- Last set is Failure

Seated hamstring curl

- 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

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up
- Slow and Controlled 
- GO HEAVY
- Use Wrist Straps to make sure your grip doesn’t burn out before your legs do 
- First set is flow set
- Rest of sets should be pushed All the way to your limit

Heavy Dumbbell RDLs

- 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

- 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)

LEG DAY 🔥

CHEST DAY 2.0 😈🚀

Brady

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👌🏽

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

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

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

LEG DAY 🔥

Community

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