Name: Playbook - Corey Van Dorn - Posterior Chain/Legs
Uploaded: 2024-04-28T22:51:54.611Z
Duration: 50 min
Description: Posterior Chain/Legs

Leg day focusing on the posterior chain.
- Unconventional type lift
- High Intensity
- Build explosiveness and Power

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

Seated calf raise

- 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

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

Hamstring curls

- 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

Heavy compound paired with a non weighted movement. You don’t have to jump directly to the knee tucks after your RDLs. You should actually be pretty winded after a set of the RDLs. Make sure you are take time to recover before both exercises in between sets

- 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

- Hang from a bar and focus on activating your core
- Tuck your knees up in with explosiveness 
- Lower back down slowly and with control and repeat
- Focus on your Hip Flexors and core

Explosive Hanging knee tucks

Toe Elevated RDLs, and Explosive Knee Tucks

Posterior Chain/Legs

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

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

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

Posterior Chain/Legs

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