Name: Playbook - Jesse Rey - LEGS 12.22
Uploaded: 2023-05-15T19:41:06.179Z
Duration: 70 min
Description: LEGS 12.22

Great Leg Day that will target the calves the quads and finish with a booth pump! Have fun and go hard

Use a weight that you can properly lift and slow control the way down. Keep weight in the fore foot. double contractions at the top.

- play with feet position ( parallel and or heels in toes out

Seated Calf Raise Machine

-front (tibialis) and back ( calves) of the ankles with 1 combo exercise 

-in a bent knee position, lift the forefoot and toes balancing on the heels. Do 4 reps 
- follow by heel raises to hit the calves for 4 reps 
- focus on activation. slow and controlled and

Tibialis raise + Calf Raise Combo

Ankles Superset 1

-Set feet up with toes pointed out about hip distance but you could go wider. 
- make sure the smith machine angles forward driving the hips down into the heels
-keep weight in the forefoot (it’s okay if heels come off the floor- that’s an ankle mobility thing just don’t use too much weight if that’s the case for you 
- slow controlled down as low as possible letting the knees bend completely

Quad Squat, Smith Machine

- go to failure! 
careful not to over step, shorter steps work the quads more! Find the sweet spot when you can still get low and have the leverage to push back up
- try not to lean back when getting up 
- you don’t want to arch the back, keep abs braces and pelvis tucked to target the quads better
- you can play with planes of movement - do reps directly forward and reps out to the angle 10clock and 2 o’clock for variation

Alt Front Lunge

Quad Superset 😱

Use a weight that lets you express full range of motion ( near lockout at the top and taping the weight rack at the bottom)
- slow and controlled

1-Leg Quad Extension

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

LEGS 12.22

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