Name: Playbook - Janet Calderon - W1/D1 - Legs
Uploaded: 2024-01-02T12:08:52.816Z
Duration: 60 min
Description: W1/D1 - Legs

Excited to start Round 2 of this program!

Dara

Tyler

Adria

Kaila

Yaaaasss! Can’t wait to see my results in 8 weeks!

This is a quad focused leg day.  

Head over to the warm ups section and warm up prior to your lifts.

As the reps decrease, weights go up.  Try to train to failure.  Your last 3 reps should be difficult to complete.  It should be a struggle.  If you need to use some momentum, it’s fine as long as you didn’t break your form.

Do both workouts back to back then take a break

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

"- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg."

Dumbbell Walking Lunge

Superset 1: Legs

Check out the full form video inside the workout tutorial section for detailed description on how to set this up 

As the reps go down, weights go up

Barbell Back Squat

Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed straight.
Step 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the starting position.
Step 3: Slowly lower the platform until your upper and lower legs make a 90-degree angle.
Step 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Step 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Narrow stance leg press

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat - low foot raise

Load the machine with the appropriate weight, we recommend starting light or even no weight just to get the technique right first.
Sit on the machine placing only your toes and the balls of your feet on the platform.
Lower the lever pads onto your lower thighs, don’t have it too tight or too loose.
Lift the weight up slightly so you can release the safety bar.
Lower your heels until your calves are fully stretched out, whilst inhaling simultaneously.
Raise your heels by pushing up on your toes and the balls of your feet, go as high as possible and hold at the top for about a second. Exhale during this movement.
Repeat the process until you reach your desired number of reps.

Seated Calf Raises

W1/D1 - Legs

Jonet Siegers

W1/D2  Push Day

Zujeiry

W1/D3 Glutes & Hamstrings

W1/D4 Pull Day

The superset of kickbacks always kick my 🍑🔥!

W1/D5 Detail Day

W2/D1 - Legs

W2/D2:  Push Day

W2/D3 Glutes & Hamstrings

W2/D4 Pull Day

What a way to end the week with this 🍑😅workout 🥵

W2/D5 Detail Day

Those walking lunges are going to be the death of me

W3/D1 - Legs

W3/D2:  Push Day

W3/D3 Glutes & Hamstrings

W3/D4 Pull Day

W3/D5 Detail Day

Those walking lunges kill me every time! 🫶🏾😅😂

W4/D1 - Legs

W4/D2:  Push Day

W4/D3 Glutes & Hamstrings

W4/D4 Pull Day

W4/D5 Detail Day

W5/D1 - Legs

Those 6 waaaayyyyys thoooooo! 💪🏾🔥😅

😫😮‍💨😮‍💨😮‍💨that failure set!! Wow 😮

W5/D2  Push Day

Whew, those weighted abductors are no joke!😅🔥

W5/D3 Glutes & Hamstrings

W5/D4 Pull Day

The cables were a learning curve but I figured it out!

Alexis

W5/D5 Detail Day

Wooooo😮‍💨that last set !!!! 🔥🔥🔥🔥🔥

W1/D1 - Legs

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