Name: Playbook - Corey Van Dorn - QUAD/GLUTE/CALVES
Uploaded: 2024-04-28T22:51:54.597Z
Duration: 65 min
Description: QUAD/GLUTE/CALVES

Andres

Solid leg workout here!

- Isolated Calves
- Pre-Exhaust Quads
- Compound 
- Stabilizer muscles

Workout is 45 minutes without the bike ride warmup/cooldown

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

BIKE (Warmup)

- 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

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

Seated 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

Leg extensions

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Slow and controlled on the eccentric portion of movement (3 seconds on the way down)
- Explode up from bottom
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Tempo Front squat (3 sec down)

- Heavier set, go til failure with spotter if you have one 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat (Heavy)

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- If you need assistance, do these inside a squat rack and hold onto bar or squat rack to help assist yourself
- 6 each leg and then 8 each leg

Pistol squat

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

BIKE (Cooldown)

QUAD/GLUTE/CALVES

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!

Caleb Gross

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Quick Back & Bicep Day!

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

QUAD/GLUTE/CALVES

Community

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