Name: Playbook - Michael Smith - HIGH INTENSITY LEG WORKOUT
Uploaded: 2024-05-02T21:31:54.301Z
Duration: 90 min
Description: HIGH INTENSITY LEG WORKOUT

Devonte

High Intensity Leg Workout x Getting My Bike Back

release date: Jun 3, 2022

[workout]
• LEG EXTENSION 4 sets x 15 reps
• FRONT SQUAT 4 sets x 15-12 reps
• LEG PRESS 4 sets x 20-15 reps
• STANDING HAMSTRING CURL 4 sets x 15 reps
• STANDING CALF RAISE 5 sets x 20-15 reps

- Adjust the pad so that it falls on top of your lower leg (just above your feet) Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension

- Set the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor
- Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor)
- Begin to raise the bar by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position
- Repeat for the recommended amount of repetitions

Barbell Front Squat

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

Standing Hamstring Curl

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

HIGH INTENSITY LEG WORKOUT

Love the leg workout it’s was killllllllerrrrr

Anthony Gutierrez

Josh De La Cerda

BRUTAL LEG DAY WORKOUT

Collier Berry

Mufasah

BRUTAL BACK & BICEPS WORKOUT

Chris Young

BASH

SHOULDER WORKOUT

Omer

The burn on the lats >>>😮‍💨😮‍💨

Kenny Gutierrez

HEAVY BACK WORKOUT

PRO LEVEL BACK WORKOUT

BACK & BICEP WORKOUT

Ricky

BIG CHEST WORKOUT

ARM WORKOUT

I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

Kevin

Kourtney

BIG CHEST & BACK WORKOUT

PUSH WORKOUT

One of the best damn shoulder workouts I’ve done in awhile, I was toast after the 2nd set of the complex❤️🔥

Kelly

That shit was good bro. Shoulders feeling hella good after that. Love bruh 🏁💪🏾✊🏾

RAW SHOULDER WORKOUT

BUILDING BIGGER SHOULDERS

arms are super pumped! feel like bricks 💪

chenise

Jonathan Smith

BIG ARM WORKOUT

TOTAL SHOULDER WORKOUT

5 stars forshow and I been In the gym a long time

Dewun

Pump was super 🔥🔥🔥. Man when the added the weight tracking feature on the app!!!That’s hella clutch.

CHEST & TRICEP WORKOUT

Hamdan

SHOULDER & AB WORKOUT

Definitely a solid workout to get in when you are isolating muscles, and for me worked great today only having a certain period of time I was in and out

HIGH INTENSITY LEG WORKOUT

Community

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