Name: Playbook - Joseph Jennings - Traps / Core / Light Quad / Calves
Uploaded: 2021-12-30T04:55:14.531Z
Duration: 45 min
Description: Traps / Core / Light Quad / Calves

Today we unveil the secret sauce for juicy veiny calves (last exercise…calf burner) while we hit shrugs, some core, and light quad action.

The split is evolving and will get meatier as we go along.

LEGGO!!!!!!

Split breakdown so far -

Chest / Light Shoulder / Tri
Shoulder / Light Chest / Bi
Shrugs / Core / Calves / Light Quads

- Normal grip (just outside shoulder width)
- Focus on pulling the bar upward with your traps VS your arms
- Let the weight create a nice controlled stretch at the bottom

Smith Machine Shrugs

- Wide grip (use the lines on the barbell to make sure your grip is even)
- Arms out at about 45 degrees
- Lighten the weight and control the motion

Smith Machine Shrugs (wide grip)

This is a combo move…video shows it well.

You’re doing a low/close leg press which is super Quad focused…on your last leg press rep, let the weight press your toes back to get a nice controlled stretch on your calves then hit your calf raises.

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- Feet LOW and CLOSE together

Leg Press (quad focused)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control
- Do immediately after leg press then rest
- It’s a combo move more than a superset

Leg Press Calf Raise

Quad Press with Calf Raise

- Grab the connector / ball thing at the base of the cable (using an accessory will lower the resistance range of motion)

- Shrug UP and IN focusing on pulling upwards with your trap VS your arm

- Hit your full set then switch arms

- Rest Repeat

18 = 9 on each side etc

Single Arm Cable Shrugs

We’re using our abs to crunch each side while holding the rope in each hand.

Right, left, center - rest, repeat.

Going to work our obliques and abdominals.

Higher volume is preferable if you want more tone…if you want some thick abs, feel free to increase the weight.

- From a high pulley grip rope just left of your face 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position
- 10 reps switch to your right hand
- Repeat 10 reps
- No grip rope just in front of your face with both hands
- Repeat 

10/10/10 x 4

Cable Crunches (L,R,C)

Cable Crunches - Left, Right, Center

1 - Single leg calf raise (ONLY SMALLER CALF - usually non dominant leg).

2 - Toes forward calf raise.

3 - Toes outward calf raise.

4 - Toes. Inward calf raise.

Hold a 5-25 lb weight and switch which hand you’re holding it in between sets.

Get a nice stretch at the bottom.

Repeat 4 times…each motion do 5 times for a total of 20 reps per mega set.

5/5/5/5 x 4

Calf Super Burner

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