Name: Playbook - Michael Smith - LEGS
Uploaded: 2024-05-02T21:31:53.913Z
Duration: 90 min
Description: LEGS

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

- 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

- 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

Smith Machine 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell Reverse Lunge

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale on each rep

Plate Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Ab Circuit:

LEGS

Franco

Gregory

Miguel

WELCOME TO SEASON II

Amazing workout, definitely feel a great pump.

Jose

Crazy pump. Love how the exercises are structured.

Mike

Alfonso

BACK x CHEST

Steven

Syed

Erik

SHOULDERS x ARMS

Luis Núñez

Isiah

Bro your Leg workouts were intense. Do you have any tips to warm up the knees, like any workouts to make your knees stronger?

LEGS

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