Name: Playbook - Michael Smith - LEGS
Uploaded: 2023-09-24T19:14:10.730Z
Duration: 45 min
Description: LEGS

Anaias

Joseph

Gino

It was great, there some exercises I've never done before so it was refreshing to try new exercises out

Billy

Matthew

Jonathan

Eric

Jack Vachon

1mor

Great first workout. I would add a backspace button when entering weights and reps. Thanks!

Excellent! If I were to looking to incorporate some glutes, which of your leg workouts would you recommend?

Stephen

Devonte

Rower

Slaughter workout, definitely doing it again soon 🔥

John

Jeffrey

Dre P

Fidel

Alejandro

Kelvin

A’Jhuan

Bora

Needed this right here frfr💪🏾💪🏾🚧🚧

Kawan

SilvioLeandro

Armand

Jael Rascon

This time around I focused on the the movements and took my time. Made a big difference from the last time I did this workout. Felt really good.

Matt

This was an intense work out. Started with some light weights to get the feel of the exercise.

Kevin

It’s burns like a mofo but feels dam good

Ben West

DaShaun

Great brodie been doing your workouts for a while now

Dae’Shawn

Alfredo

Steve

marcus perez

Pedro

Looking up where I can get a wheelchair, can’t feel my legs 😅

Jason

One of the best leg workouts I’ve done ✅😊

Karen

Dtrill

Bro, never in all my leg days, have I ever had to literally low crawl back to the locker room after this session!

My legs are like jelly!!! Hell yeah 💪🏼💪🏼💪🏼

Eric Parra

Myles

Susu

It was a long session, I merged two practices and now I'm really tired...very good!

Mariana

My legs are very sore right now this workout kill my legs 🔥

Antony

Malcolm

Migz

Intensity:
- Aim to keep your heart rate at 70% of you maximum heart rate [ 220 - age in years].

Set-Up:
- Adjust the seat height and handlebar position on the stationary exercise bike to ensure proper posture and comfort throughout the warm-up.

Warm-Up Phase:
- Start pedaling at a slow and steady pace, focusing on smooth and controlled revolutions.
- Keep your resistance level low initially, allowing your muscles to gradually adapt to the motion.
- Maintain a relaxed grip on the handlebars and engage your core muscles to support your posture.

Bike

[ Warm Up ]

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

- 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:

- 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

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 | DROPSET on last set

- 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

LEGS

Joshua

Day 1 have been needing a change with something direct and to the point! Love this!

LEGS

Community

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