Name: Playbook - Johanna Paine - 2/23 Quads and Calves
Uploaded: 2023-02-25T06:12:08.511Z
Duration: 90 min
Description: 2/23 Quads and Calves

Today's leg day will focus on quads and calves.

- Begin with bar positioned on your upper back in a lowbar position--meaning the bar is lower than your normal placement and resting on the top of your posterior deltoids. This shifts the weight of the bar further back to ensure that you engage your hamstrings and glutes more. 
- 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

- Set the barbell in the rack slightly below your elbow height
- Step forward into the bar so that the metal touches the crease of your elbows
- Bring your forearms and hands upwards so the weight rests in your arms. Use a bar pad if needed
- Keep your elbows locked in place
- Walk your hips under the barbell
- Inhale, brace and lift the bar upwards and away from the support of the rack
- Take two steps backwards
- Break at the hips and squat
- Squat until your elbows touch your thighs
- Squat the weight back up to the starting position
- Repeat for the desired number of reps

Zercher Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
- DO NOT LOCK YOUR KNEES AT THE TOP

Leg press - mid stance

- Place your toes at the bottom of the leg press platform 
- Point your toes and then let them back down, allowing your calf to stretch 
- DO NOT LOCK YOUR KNEES

Calf Raises on Leg Press Machine

Superset Leg Press Mid-Stance with Calves on Leg Press

- Place one foot on a box or stool
- Keep your heel flat on the step, your knee should track slightly outward
- Step up, keeping your torso tall 
- Brace your core and straighten your leg to bring yourself to standing on the step
- Keeping your shoulders back and head up, lower your leg down slowly to the ground

Weighted Stepups

- 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

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Calf Raises on the Bear Machine

Calf Raises

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