Name: Playbook - Dan Rockwell - W3/D4 Legs / Calfs
Uploaded: 2021-12-31T18:17:47.187Z
Duration: 45 min
Description: W3/D4 Legs / Calfs

- Squats (add weight each set, many warm up sets before working sets)
  4  x 12,10,8,6
- Goblet squats 3 x 8-12
- Leg Press (3 sets light, 3 sets heavy, first 3 sets light, last 3 heavy) 6 x 15-25,10-15
- Leg Extension (not heavy go for burn) 4 x 15-20
- Leg Curl 4 x 10-15
- Lunges (knee to ground, take breaks when needed but try and do the 3 
   mins) 1 x 4 mins straight
- One leg standing calf raises 3 x 5-15
- Standing machine or smith machine calf raises (light weight, go for 
  stretch on bottom and extreme burn) 5 x 15
- Tibialis raise on platform 4 x 5-15

- Begin with bar positioned on your upper back
-The closer you have your hands the better base you’ll have on your upper back
- Keep your chest up
- Eyes forward as you lower, sitting back and down
- Push through your heels to come back up
-GO TO PARALLEL OR BELOW

Barbell back squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach bellow parallel and push through your heels to come up

Goblet squat

Leg press

- 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

Full range of motion here, no half reps!

Sit up on elbows for more isolation

Laying leg curls

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
-Knee to ground or close to it

Dumbbell walking lunges

Don’t have onto anything just use your flat hand against something to stabilize

Leg is straight

Body weight one leg calf raises

Stand on platform, can use weight plates if necessary 

Drive through toes towards big toe at the top, let stretch full on bottom

Smith machine calf raises

- Use your shin muscles to pull your toes up towards your shins as far as you can
-Get good stretch on down position 
- Slowly lower back down then repeat

Tibialis raise on platform

W3/D4 Legs / Calfs

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

Nikolay

Douglas Clark

W1/D2 Back / Calfs

Yossi Fitoussi

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

W3/D4 Legs / Calfs

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