Name: Playbook - Michael Smith - W2/D3 LEGS - QUAD FOCUSED
Uploaded: 2024-04-15T15:37:50.742Z
Duration: 90 min
Description: W2/D3 LEGS - QUAD FOCUSED

Victor

Andre

Neil

Fernando Garcia

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

Set 1: Perform 8 reps at approximately 50% of your working weight.

Set 2: Perform 5 reps at approximately 80% of your working weight.

Execution:
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels and mid-foot to come back up

Barbell Back Squat - Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels and mid-foot to come back up

Barbell Back 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

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

- Set up in a split stance position while grasping a heavy dumbbell by your side with a neutral grip 
- Position the back foot on a bench behind you
- Descend by flexing the front knee and continue until the back knee touches (or nearly) the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat

W2/D3 LEGS - QUAD FOCUSED

Federico

Stephanie

Mark

W1/D1 PUSH

Andres

Brandon Molina

W1/D2 PULL

Stephen

Loved the intensity. Forgot my headphones and had to push through with Katy Perry playing at my gym LMAAAOOO. Not looking forward to the next leg day 💀💀(will do it anyway of course)

Silbestre

W1/D3 LEGS - QUAD FOCUSED

Alfonso

Justin

W1/D4 PUSH

Pharaoh Williams

W1/D5 PULL

Bakeer

Russ

Another solid workout completed. 6 days in a row, looking forward tot his off day tomorrow! 🫡

W2/D3 LEGS - QUAD FOCUSED

Community

More workouts from Michael Smith