Name: Playbook - Michael Smith - LEGS x CALVES
Uploaded: 2023-01-07T18:22:49.186Z
Duration: 90 min
Description: LEGS x CALVES

Rosembere

Jose

Keenan

Kasen Obedoza

Mason

Kevin

SilvioCaiombe

ANDREW9710

Enjoyed leg day I will be posting on my IG for actually footage thanks again Appreciate it a lot.

Hannah

Isaiah

Really good leg workout, gets your legs burning

Luis

Diego

Migz

Jahbei

Great workout, thank you brotha Merk 💪🏼💪🏼

Julio Lizardo

Legs are massive after this workout 😟😟

Omar

Kourtney

Chris

Malcolm

Nsengiyumva Corode

This workout will incorporate heavy compound movements followed by isolation exercises and target the quads [specifically the outer head or vastus lateralis] glutes, hamstrings, and calves.

For the compound movements it’s important to allow your target muscles to recover between sets which is why the rest times here are between 2 - 3 minutes. For isolation movements, less rest time at 1 - 2 minutes is used between sets to help promote additional muscle hypertrophy.

- incline treadmill at 5 degrees between 3.2-4mph

WARM-UP

- 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

Barbell squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Get into a lying hamstring curl machine face down
- Adjust the machine to your body
- Using your hamstrings curl the machine up
- Release in a controlled manner back to the starting position

Lying Leg Curl

Perform one set of each exercise back to back followed by the suggested rest time.

- Sit in a seated hamstring curl machine adjusted to fit
- Curl your legs activating your hamstrings
- Release and repeat

Seated Leg Curl

- 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

[superset] Leg Extension x Leg Curl

- 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

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves) 
- Keeping your torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position
- Repeat for the recommended amount of repetitions

- 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

LEGS x CALVES

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

CHEST x SHOULDERS

Syed

Makeer

BACK x REAR DELT

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

LEGS x CALVES

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