Name: Playbook - Michael Smith - LEGS
Uploaded: 2024-04-22T21:32:01.303Z
Duration: 90 min
Description: LEGS

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.

Hamdan

Uriel

Syed

Kemonte

Makeer

Had to improvise on a few due to machines being tied up but good workout

Russell

Michelle

Ayub

Adrian

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

Starting Position:
- Begin in a half-kneeling position on the floor. One knee should be bent at a 90-degree angle, with the other leg extended straight behind you.
- Keep your core engaged and maintain a neutral spine throughout the exercise.

Movement:
- Shift your hips laterally (sideways) toward the side of the bent knee.
- Imagine reaching your hip away from the midline of your body.
- You should feel a gentle stretch along the inner thigh and hip adductors of the bent leg.

Hold and Return:
- Hold the lateral shift for a few seconds, focusing on the stretch.
- Return to the starting position by shifting your hips back to the center.
- Repeat the movement on the other side by switching the position of your legs.

Half Kneeling Hip Shift

Execution:
- Engage your glutes and press the knee of your externally rotated left leg into the ground. This action will drive your hips upward.
- As you lift your hips, focus on maintaining a neutral spine and avoiding excessive arching in your lower back.
- Once your hips are fully extended at the top, slowly lower them back down to the ground.

Repeat:
- Perform the same movement on the other side by switching the position of your legs (left leg in front, right leg behind).
- Aim for controlled and deliberate movements throughout the exercise.

Key Points:
- Keep your core engaged to stabilize your spine.
- Focus on hip mobility and control rather than speed.
- Gradually increase the range of motion as you become more comfortable with the movement.

Shin Box Hip Extension

Mobility Warm Up

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

Seated Calf Raise

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

- 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

Setup:
- Stand up straight with your feet hip-width apart.
- Place your hands on your hips or maintain a slight balance by extending them to the sides.

Execution:
- Keep your core engaged to maintain stability.
- Ensure your weight is evenly distributed on both feet.
- Lift your toes off the ground while keeping your heels in contact with the floor.
- Focus on flexing your tibialis anterior muscle to lift your toes upward.
- Continue to raise your toes until you feel a contraction in the front of your lower leg.
- Hold the raised position for a second or two, emphasizing the muscle contraction.
- Slowly lower your toes back to the starting position.

Tibialis Raise

superset:

- 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

- Sit down on the leg press machine with your back against the backrest using your arms to pull your glutes into the pad.
- Place your feet on the platform approximately shoulder-width apart.
- Keep your toes pointing forward (neutral position).
- Take a deep breath and brace your core.
- Lower the weight slowly by bending your knees and hips, aiming to go as deep as possible (eccentric contraction).
- Pause for one second when your knees are at a 90-degree angle (halfway point).
- Push the weight back up by extending your knees and hips, but avoid fully locking out your knees (concentric contraction).
- Maintain contact between your entire back and the backrest throughout the leg presses.

Tempo: 3-1-1-1 (3 seconds negative, 1-second pause at the halfway point, 1 second to lift the weight back up, and 1-second pause before starting the next rep)

1/2 Rep Pause Leg Press

Begin by adjusting the seat height and the leg pad position of the seated leg curl machine according to your comfort. Make sure that the leg pad aligns with your lower leg, just above the Achilles tendon.
Grasp the handles on the sides of the seat for stability. Keep your abdominal muscles engaged throughout the exercise.
Start the movement by flexing your knees, bringing your heels towards your glutes. Maintain a controlled and smooth motion throughout the exercise.
As you curl your legs, focus on squeezing your hamstrings to initiate the movement. Avoid using your hips or lower back to lift the weight. Your upper legs should remain in contact with the leg pad at all times.
Continue curling until your knees are fully flexed, and you feel a strong contraction in your hamstrings. Pause briefly at the top of the movement to maximize muscle activation.
Slowly lower the weight back to the starting position by extending your legs, maintaining control throughout the descent.

Seated Leg Curl

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Complete at least 2 rounds of stretching as needed. 

Note: Focus on controlling your breathing in each movement as you gradually ease into the stretched positions.

Setup:
- Back your feet up against the wall, creating a right angle with your leg.
- Place a mat under your kneeling knee for comfort.

Positioning:
- Slide one leg back so that your knee fits into the corner where the floor meets the wall.
- Make sure your shin is flush with the wall and point your toe.

Stretching:
- Slowly shift your weight forward onto your front leg.
- Keep your back straight and engage your core.
- You should feel a deep stretch in your hip flexor and quadriceps of the back leg.

Couch Stretch

Setup:
- Sit on the floor with your legs straight out in front of you.
- Flex your feet.
- Place your hands stretched out straight ahead of you with your fingers extended forward.

Stretching:
- Engage your core muscles and lengthen your spine by lifting your chest toward the ceiling.
- Reach forward as far as you comfortably can, aiming to touch your toes.
- Keep your legs straight throughout the movement.

Pike Stretch

stretch:

LEGS

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

LEGS

Community

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