Name: Playbook - Joey Schultz - W3/D2 Tuesday (LEGS)
Uploaded: 2022-03-29T22:52:46.675Z
Duration: 110 min
Description: W3/D2 Tuesday (LEGS)

Leg Day

Lots of hypertrophy. High sets, high reps.

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- 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
- knees behind toes

Barbell back 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
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Push through the balls of your feet
- Engage your calves as you go up
-12 reps: 4 (inner, neutral, and facing out)

Standing calf raise

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

Dumbbell bulgarian split squat

- 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

Bulgarian Split squat —> DB RDL super set

-Slowly increase weight each set
-hold at the top of the movement

Quad Extension (Machine)

Really focus on movement, and feeling contraction in the muscle

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - Wide

- Start with feet in a wide toed out stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Sumo hack squat

Wide leg press —> Wide hack squat

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W3/D2 Tuesday (LEGS)

It was great love the last one is till failure

Mauricio Caudillo

Jared Wolfe

Really great, looking forward to the rest of the program and the gains I’ll make.

Ben Force

W1/D1 Monday (Chest and Shoulders)

Brutal leg workout but definitely enjoyed it!

Micheal Ray

Cant wait for these stalks as legs to grow 😂

Brandon Horowski

W1/D2 Tuesday (LEGS)

Solid workout!! My lats were on fire. Felt like I was walking out the gym with wings.

Cody

W1/D3 Wednesday (Back day)

W1/D4 Thursday (Bicep and Triceps)

TayAndre

W1/D5 Friday (2nd Leg Day)

W1/D6 Saturday (2nd Chest Day)

W1/D7 OFF DAY

Alysse

Chance

W2/D1 Monday (Chest and Shoulders)

W2/D2 Tuesday (LEGS)

W2/D3 Wednesday (Back day)

James Nguyen

Aaron

W2/D4 Thursday (Bicep and Triceps)

W2/D5 Friday (2nd Leg Day)

W2/D6 Saturday (2nd Chest Day)

W2/D7 OFF DAY

Erik

W3/D1 Monday (Chest and Shoulders)

W3/D3 Wednesday (Back day)

W3/D4 Thursday (Bicep and Triceps)

W3/D5 Friday (2nd Leg Day)

W3/D6 Saturday (2nd Chest Day)

W3/D7 OFF DAY

W4/D1 Monday (Chest and Shoulders)

Killer leg workout!! 🔥🔥 f*** that felt good

W3/D2 Tuesday (LEGS)

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