Name: Playbook - Corey Van Dorn - LEGS/Posterior Chain
Uploaded: 2024-04-28T22:51:54.575Z
Duration: 60 min
Description: LEGS/Posterior Chain

Legs/Posterior chain, meaning the back side of your body:

- Calves
- Hamstrings
- Glutes
- Lower back
- Traps

- Can be an actual bicycle or a stationary bike. 
- Casual riding for a warmup

BIKE (Warmup)

- 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

We are super setting our calf raises with our hamstring curls

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

Seated calf raise

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Calves + Hammys

- Start by holding the bar with a shoulder-width grip in front of your thighs. Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull it up to chest height and catching it on your delts/chest.
- Make sure to drive your elbows all the way through
- When you catch it, the weight of the bar should be on your shoulders, not in your hands.
- Pause for a second, then lower the bar back to the start position. Keep your core muscles braced throughout.

Hang Cleans

- Use a wedge/incline platform with your toes elevated
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Toe Elevated Barbell RDL

- 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

- 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

LEGS/Posterior Chain

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👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

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

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

LEGS/Posterior Chain

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