Name: Playbook - Michael Smith - W1/D1 LEGS - QUAD FOCUSED
Uploaded: 2024-04-19T14:41:29.904Z
Duration: 90 min
Description: W1/D1 LEGS - QUAD FOCUSED

Austin Bell

I will really commit to this program this time. I keep starting over.

A’Jhuan

Michael Guralski

Justin

adrian

Timothy

That tibialis raise completed my leg massacre lol!! Solid session 💪🏽

Daniel Lopez

Jacque Peenz

i meant to press 5 stars because it was the best leg workout that i have had in a long time. i would say as far as improvement i would say to add til failure sets that’s it

Joshua Vick

it was awesome workout but after the 4 weeks is up for the program should i keep useing it or go to a different one

logan johnson

Tyler Higgenbotham

Connor

It I as good! I had a great pump afterwards!

Matthew

Have never felt a burn like this for legs in five years🙌🏼🙌🏼🙌🏼

Addie Kluth

It was very nice. Has my hamstrings sore after

Mark

The leg day was the best leg day i ever had the first program i did too the end and i can geel its going to be the best transformation in my life!! 

Thank you michael 

I want to ask you something for a long time i dreamt about to by in the shape you are and i think im going to get there. How long did it took you to get in the shape that your are today?

Righardt

Alexander

Jason

Joseph

Daniel

Workout was intense. I haven’t had a leg burn like this in a good while! Definitely worth investing in.

Quinton

Mondesir Jean

Man all the workouts were the best 🔥🔥🔥🔥they burn thank you merk ❤️❤️

Very informative, the workout is great at targeting areas that require both compound and unilateral movement

Zephaniah

Awesome workout, my legs are dead bro 😨

Mlnrzsolt

Ethan

Awesome workout felt so good!!💪🏽💪🏽💯

Jackson

Jeffrey

Robert

Clarence

Herman

First day back after a couple weeks. This was the only way to start it off 🔥🔥🔥

Jakob

Adin Lemus

Samidin Valiyev 

Brutal! A lot of volume but definitely intense I’d recommended for a lot of people!

Didn’t finish all of it, staring to get back into it after a week but that’s no excuse we will push harder next time🤝🏼

Kyle

Been training for 4 years this was just what I needed to take my workout routines to the next level 💪

Jayshun

Patrick Joyce

I just been humbled 😭😭😮‍💨😮‍💨💯

Steven

I’m sweaty af rn best leg day in a while

Julian

Praying I’m not still sore for the next one! 🔥

Ashleigh

Austin Richards

Great and love the Spotify playlist 💪😊👍

Alan

Ryan

Ashley

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.

Warm Up - Bike

- 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: Calf Raise x Tibialis 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

- Position yourself under the bar: Stand with your feet shoulder-width apart, facing the machine. Step forward and position yourself under the bar, ensuring it rests comfortably on your upper traps or slightly below your neck. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

- Adjust your stance: For a close stance squat, move your feet closer together, approximately hip-width or slightly narrower. Your toes can be slightly turned out if that feels more comfortable for you.

- Set your body posture: Engage your core, keep your chest lifted, and maintain a neutral spine throughout the exercise. Take a deep breath and brace your abdominal muscles.

- Begin the squat: Initiate the movement by bending at your hips and knees simultaneously. Lower your body down by pushing your hips back and down, maintaining control throughout the descent. Keep your chest up and your gaze forward to help maintain a proper posture.

- Squat depth: Aim to lower yourself until your thighs are parallel to the floor, or slightly below if you have the flexibility and mobility to do so. Going deeper can increase the activation of your glutes and hamstrings but only go as low as you can while maintaining proper form.

- Drive through your heels: Once you reach the desired depth, push through your heels and extend your hips and knees simultaneously. Focus on driving the barbell straight up. Maintain control and avoid locking out your knees at the top of the movement.

Close-Stance 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

- 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

Lying Leg Curl

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

Ab Circuit:

W1/D1 LEGS - QUAD FOCUSED

Alfonso

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

It was a great workout but I kept on getting talked about when I started working out at this new gym. The gym energy isn’t it and the environment affects me mentally. Just wanted to vent bc I don’t have anybody to talk to. Thanks for your motivation.💯

W1/D1 LEGS - QUAD FOCUSED

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