Name: Playbook - Jack Iaconelli - W1/D2 Leg Day
Uploaded: 2023-03-08T11:44:38.561Z
Duration: 60 min
Description: W1/D2 Leg Day

Squats, Quad Focus, Calves, Core/Abs

Squats at 65.75.85% 1 Rep Max

All other weight at 70% of 10 Rep max
All reps are 3 RIR

RIR- reps in reserve (reps away from failure)

Set 1- 65% 1 RM
Set 2- 75% 1 RM
Set 3- 85% 1 RM

- 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

Barbell back squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

W1/D2 Leg Day

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