Name: Playbook - Josh Bailey - W4/D2 Legs Volume
Uploaded: 2021-06-07T12:08:24.014Z
Duration: 75 min
Description: W4/D2 Legs Volume

Darryl

Lairom

Amy A. Gentry

Samuel

Faceless

Ryan

Brandon

Gerald Gray 

Mike

This was needed. Burner and my legs were on fire. I love leg day though so I thoroughly enjoyed today.

MarQuis Hardin

Volume workouts will either have more sets or repetitions so be prepared to add weight as weight reps decrease or grab a comfortable but still challenging weight to do 15-20 reps with

These types of workouts help you put on more muscle in a faster amount of time because you are overloading the muscles

-Stand in front of loaded barbell, feet flat beneath the bar. 

-Squat down (keep back straight) and grab the bar shoulder width or slightly wider (over hand or mixed grip). 

-Lift the bar from the floor by extending the hips and knees fully, powering up using the legs and moving the torso to an upright position. 

-Return the barbell to the floor in a controlled manner to complete the repetition. Pause. Repeat. 

-Keep arms and back straight throughout 

-Keep chest forward and shoulders back 

-Lift the bar in a controlled smooth manner rather than using speed and momentum. 

-If you have back or heart problems please seek medical / professional fitness advice before attempting the deadlift.

Deadlifts

-Start by standing about 2 feet in front of a knee-level bench or step.

-Lift your right leg up behind you and place the top of your foot on the bench. Your feet should still be about shoulder-width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge — hop around a bit so you can find the right spot. If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes.

-While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee.

-If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your toes. If completing a glute-dominant Bulgarian split squat, stop when your left thigh is parallel to the ground.

-Push up through your left foot, using the power from your quads and hamstrings to return to standing.

-Perform the required reps on each leg

Bulgarian Split Squat (Smith Machine)

-The pause squat is performed exactly the same as a regular back squat. Approach a barbell that is set up in a power rack at the mid-chest (above the nipple) level

-Set your grip on the bar just outside of shoulder width with your thumbs wrapped around the bar

-Dive underneath the bar and position it on the natural shelf created between your trapezius muscles and the top of your scapula (If you are performing  a high bar squat, the bar will go on top of your trapezius muscles)

-Squeeze your scapulae together without shrugging and maintain this position throughout the entire lift
 Stand up to the weight and take up to three steps back to position your feet just outside of shoulder width
You can point your toes straight, or angled out 15-30 degrees
Take a big breath, brace your core, and begin the movement by simultaneously bending at the hips and knees until your depth is just ‘below parallel’

Barbell Pause Rep Squats

-The single-leg hip thrust is a lower-body exercise that activates your gluteal muscles—including the gluteus maximus, gluteus Medius, and gluteus minimums.

- Perform this hip thrust variation by placing your shoulders against a bench or elevated surface and lifting your hips off the floor with one leg.

 Feel free to add weight placing a dumbbell on the leg that you are pushing from. 

-Perform the required reps on each leg take a break after doing both legs

Single Leg Hip Thrust

This finisher will have your legs on fire. Challenge yourself to follow the required reps and rest times.

You will push the sled down and back then go immediately into the squats

After you perform the 2 back to back you can take the 60 sec rest

-The sled push (aka prowler press) is a functional full-body exercise that targets your quads, glutes, hip flexors, calves, hamstrings, core, triceps, chest, and shoulders. 

-Depending on your goals, you can push the sled with minimal weight for a longer duration or stack on the resistance and push for a shorter distance.

-If you don’t have access to a sled you can push weight plates or do bear crawls

Sled Pushes

-Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

- Lower your body until your thighs are parallel to the floor. 

-Pause, then return to the starting position. 

- Repeat.

Bodyweight Squats

Leg Finisher

W4/D2 Legs Volume

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

W1/D1 Chest Gainz

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

Darrell Benson

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W4/D2 Legs Volume

Community

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