Name: Playbook - Michael Smith - W1/D6 LEGS
Uploaded: 2024-01-07T10:32:57.613Z
Duration: 90 min
Description: W1/D6 LEGS

Quiroga

Tyler Higgenbotham

Zach

Nelton

Alice

Darryl

Those supersets at the end are the killer 🔥

Ryan

Pump was insane! Loved the combination of legs and shoulders.

Johnny

Jhoan

Sean

Armand

Devonte

Brutal as hell. Any tips for beginner barbell folks with no spotters?

Kyle Hoffman

Mark Gerald

Samuel Thompson

Jacob

Jeffrey

Karim

Gregory Pearce Jr

Triston

Jermal

So good broo !! please try to get back to me on ig @therealenriqbarra

appreciate it brother

Enriq

Bakeer

ERESH

Emmanuel Brown

Marcus

Alan

Eazy

Mariano

Steady State Cardio:
This exercise routine is designed to keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

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

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

Fasted / Post Workout Cardio

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

- 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

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Hip Adductioon

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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Set Up:
   - Begin by selecting an appropriate dumbbell weight. A good starting point for beginners is usually between 15 to 30 pounds, but you can adjust based on your fitness level.
   - Stand with your feet shoulder-width apart in a comfortable stance, toes slightly turned out.

Hold the Dumbbell:
   - Hold the dumbbell vertically close to your chest, cupping the top end with both hands. Keep your elbows pointing downward and your wrists aligned with your forearms. This is your starting position.

Initiate the Squat:
   - Engage your core muscles and keep your chest up. Imagine a straight line from your head to your hips.
   - Initiate the squat by pushing your hips back and bending your knees simultaneously. As you descend, keep your back straight and maintain a neutral spine.

Depth of Squat:
   - Continue lowering yourself until your thighs are parallel to the ground or slightly below. Your elbows should come between your knees, creating a "goblet" position with the dumbbell.

Maintain Proper Alignment:
   - Ensure that your knees are in line with your toes and not collapsing inward.
   - Keep your chest lifted throughout the movement to prevent rounding of the back.

Push Through the Heels
   - To return to the starting position, press through your heels and engage your quadriceps and glutes.
   - As you ascend, keep your core tight to support your lower back.

Dumbbell Goblet Squat

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 at the top of 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
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raise

Ab Circuit:

W1/D6 LEGS

Very good first day. Burned tons of calories. Road to 185lbs 💪🏾

Kendhal

Austin

Great workout and it felt good today. First great gym session of 2024 💪🏾💪🏾💪🏾

W1/D6 LEGS

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