Name: Playbook - Michael Smith - LEGS & CALVES | 11.08.2021
Uploaded: 2021-11-22T15:53:42.681Z
Duration: 90 min
Description: LEGS & CALVES | 11.08.2021

Mason

Kevin

Silvio

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 scipio

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

- Get into a leg press with your feet firmly in your desired position
- Release the press and lower it towards you 
- Lower it down until your legs are bent to at least 90 degrees keeping your back safely on the pad
- Press the machine back to the starting position

Leg Press

- 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.

- Get in to a seated leg extension adjusted to fit
- Extend your legs out in front of you
- Release and repeat

Leg Extension

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

Seated Leg Curl

[superset] Leg Extension x Leg Curl

- come up on your toes activating your calf muscles
- With control, lower your heels until you come into a full stretch on the calf muscle
- hod the stretch for 2 seconds at the bottom then contract back up to the top

LEGS & CALVES | 11.08.2021

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LEGS & CALVES | 11.08.2021

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