Name: Playbook - HolStrength Training Club - W4/D3 Wednesday - Leg Day
Uploaded: 2022-08-31T16:43:15.305Z
Duration: 90 min
Description: W4/D3 Wednesday - Leg Day

Gabe

Warm-Up with Bike (5-10 minutes)
Barbell Front Squat (5 x 4-8)
Heel Elevated Dumbbell Goblet Squat (5 x 6-8)
Dumbbell Reverse Lunge (5 x 6-8 each leg)
Quad Extensions (5 x 6-8)
Machine Elevated Standing Calf Raise (5 x 6-10)
Dumbbell Calf Raise (5 x 8-12)
Cooldown Stretching (5-10 minutes)

Bike for 5-10 minutes to get the blood flowing to the muscles in the legs. As well as work up a slight sweat!

Bike

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up
- Keep the knees out on the way down and up

Barbell Front Squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat at 90 degrees with the knees
- Stand up to just before full extension to keep constant tension

Heel Elevated Dumbbell Goblet Squat

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees (or touching the ground)
- Step forward back to the initial position by keeping the knee out and maintaining a slight forward lean
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- 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

Quad Extensions

- Adjust feet on top of plate for elevation
- Stand up onto your toes activating your calf muscles
- Lower slowly fully stretching the calf muscles

Machine Elevated Standing Calf Raise

- Holding dumbbells at your sides and toes elevated, plantar flex at the ankle 
- Pause at the top engaging your calf
- Slowly lower back down and get a full stretch in the muscle

Dumbbell Calf Raise

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W4/D3 Wednesday - Leg Day

Brendan

Nkanyiso

Absolutely fantastic! Such an encouragement to keep going and push to the limits!

W1/D1 Monday - Push Day

W1/D2 Tuesday - Pull Day

Such an incredible app that encourages you to keep to the road of greatness!

W1/D3 Wednesday - Leg Day

Diego

W1/D4 Thursday - Push Day

Boulder day was 🔥. Did some workouts I’ve never done before!

W1/D5 Friday - Pull Day

W1/D6 Saturday - Leg Day

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Push Day

W2/D2 Tuesday - Pull Day

Replaced goblet squat with smith machine squat for weight and it worked wonders!

W2/D3 Wednesday - Leg Day

W2/D4 Thursday - Push Day

W2/D5 Friday - Pull Day

W2/D6 Saturday - Leg Day

W2/D7 Sunday - Rest Day!

God had me strong today 😤. Crushed the workout with room to spare.

W3/D1 Monday - Push Day

I’m noticing my right arm flares out more than my left. Working on fixing the inballance.

W3/D2 Tuesday - Pull Day

Used the belt today 👀 felt good and hit 9 reps of 315 on front squat! Hack squat felt good too! Absolutely exhausted after that one!

W3/D3 Wednesday - Leg Day

W3/D4 Thursday - Push Day

W3/D5 Friday - Pull Day

W3/D6 Saturday - Leg Day

W3/D7 Sunday - Rest Day!

Got the largest pump I’ve ever had. Feeling huge and praising God 😤💪

W4/D1 Monday - Push Day

W4/D2 Tuesday - Pull Day

Nothing is more humbling than trying to do 8-10 reps of your 5-7 rep weight. Got a reality check. Excellent workout.

W4/D4 Thursday - Push Day

Great burn definitely covered lot of muscles to use

Howard

Stretch marks are making me feel huge today 😮‍💨

W4/D5 Friday - Pull Day

W4/D6 Saturday - Leg Day

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Push Day

W5/D2 Tuesday - Pull Day

W5/D3 Wednesday - Leg Day

W5/D4 Thursday - Push Day

I’m starting to see some growth in my biceps which is an area that I’ve neglected. The program is working!

W5/D5 Friday - Pull Day

W5/D6 Saturday - Leg Day

W5/D7 Sunday - Rest Day!

W6/D1 Monday - Push Day

W6/D2 Tuesday - Pull Day

I added deadlift at the start and the tank is empty after this grind. Muscle building at its finest.

W6/D3 Wednesday - Leg Day

W6/D4 Thursday - Push Day

Workout felt good. A fantastic way to end my summer before I go back to school :)

W4/D3 Wednesday - Leg Day

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