Name: Playbook - Corey Van Dorn - LEGSSSSSSS !
Uploaded: 2024-04-28T22:51:54.561Z
Duration: 70 min
Description: LEGSSSSSSS !

Quad and GLUTE leg day !

HAPPY LEG DAY! Push Focused leg day: And we have back squats this week!!

In this workout, expect to feel a serious burn in the glutes and your quads. You can do the 2 calf exercises first or last. I’ve done both.

Warmup on bike and cool down on bike

Make sure to have your protein shake and fast digesting carbs as soon as you finish the LIFT. Before you do the cooldown…or during

Workout is 50 minutes, 70 minutes with the bike ride and stair master

Usually levels 5-8

Aim for heart rate range: 120-140 BPM

Stair Master (120-140 BPM)

- 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

- 12 nice and slow and controlled
- Next 12 nice and slow and controlled 
- Last set, go heavier and go til complete failure. (Shoot for 12-16)

Leg extensions

- 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

- Get into position and place the bottom of your foot on Bar
- Push back and up with your foot and extending your leg back and upwards squeezing your glute
- Lower your leg back down
- Complete reps then repeat on the opposite side

- These should BURN bad in your glutes

Donkey Kickback Machine

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abductor 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)

LEGSSSSSSS !

CHEST DAY 2.0 😈🚀

Brady

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

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

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

LEGSSSSSSS !

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