Name: Playbook - Corey Van Dorn - Leg Day (Sam Haman) FOR GROWTH + Strength!
Uploaded: 2024-03-15T14:04:08.988Z
Duration: 65 min
Description: Leg Day (Sam Haman) FOR GROWTH + Strength!

Nathanael

Caleb

This is like they have been doing for the past four weeks now. I am definitely progress in strength and have seen/felt growth in my legs.

- 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 a heavier warmup
- Next 5 sets of 10 should be fairly heavy. You should be doing the same way on all of the sets and barely finishing the set, you should be using a spotter for last couple reps on a couple sets 
- Rest time is long

Barbell back squat

You will go right into the walking lunges as soon as you finish, you were leg extensions

- 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
- each set here should be till failure and you should be using a spotter to allow you to get to your reps. I typically get to about 15 to 20 reps, and then I need assistance.

Leg extensions

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
- as soon as you finish your leg extensions, 15 walking lunges afterwards. You don’t need weights

Unweighted walking lunges

Walking Lunges after leg extensions

- Place feet so that only your upper foot and toes are on the platform
- With a full stretch I’m your calves, Extend at your ankles engaging the calves as high as you can in a controlled manner
- Return to starting position under control
- Focus on time on tension. Do not bounce at bottom either
- basically just forces of failure in the estimated rep range listed below

Donkey Calf Raise Machine

Leg Day (Sam Haman) FOR GROWTH + Strength!

Brady

Delts and Arms

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

Leg Day (Sam Haman) FOR GROWTH + Strength!

Community

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