Name: Playbook - Michael Smith - W3/D2 LEGS
Uploaded: 2024-01-15T00:51:32.258Z
Duration: 120 min
Description: W3/D2 LEGS

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

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.

Bike

Warm Up:

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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abduction

- 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

- 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

Giant Set:

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs stopping short of a full extension in order to keep the tension on the quad

Hack Squat

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground (Your posture should remain upright, and your front knee should be in line with your front foot) 
- Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

Walking Dumbbell Lunge

- 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:

W3/D2 LEGS

it was amazing i can’t lie 🔥🔥🔥🔥

Joshua Vick

Christopher

Today it says Chest and triceps but in the application it shows chest and shoulder’s

Hamad AL-MOHAMEDU

W1/D1 CHEST x SHOULDERS

Alijassim19

Dexter

This has been by far the most brutal leg day I’ve had thus far

Javon

W1/D2 LEGS

I feel amazing after this pump workout. 🔥🔥🔥🔥🔥

Stephen

Kourtney

W1/D3 BACK x BICEPS

That was good. I did cardio 30 minutes 6.5 speed 3.24 miles. Exercises were great just the landmine was wide for my hands but still did it.

Reece

Jeven

W1/D4 CHEST x TRICEPS

I use a lightweight for shoulders cause I don’t wanna hurt my left shoulder again but it felt good today. I appreciate it 🔥🔥🔥🔥🔥🔥

I really liked that one. I ran on the treadmill for 30 minutes instead of 20 minutes for 6.5 mile speed 3.24 distance. I also did hanging leg raises instead of knee raises because I thought it was harder. I had to change the reps to build up or lower depending on the exercises (need to work on those landmine presses). Everything was great! I liked how that one felt.

Zachary

W1/D5 SHOULDERS

I liked it! Much better than just a leg day. I did bodyweight pullups amrap because I can't do 10 each. I also added 4 sets hip thrust. I did 30 minutes cardio 6.5 mile speed 3.24 distance. Was great!

Darryl

W1/D6 BACK x LEGS

Adrian

Omer

W1/D7 REST

Ruddy

W2/D1 CHEST x SHOULDERS

W2/D2 LEGS

Mark

W2/D3 BACK x BICEPS

Erick

W2/D4 CHEST x TRICEPS

W2/D5 SHOULDERS

W2/D6 BACK x LEGS

W2/D7 REST

W3/D1 CHEST x SHOULDERS

W3/D3 BACK x BICEPS

W3/D4 CHEST x TRICEPS

Felicia

W3/D5 SHOULDERS

W3/D6 BACK x LEGS

W3/D7 REST

W4/D1 CHEST x SHOULDERS

W4/D2 LEGS

W4/D3 BACK x BICEPS

W4/D4 CHEST x TRICEPS

W4/D5 SHOULDERS

W4/D6 BACK x LEGS

Yay! I can't believe I already finished it. I absolutely loved it and noticed changes. Thank you so much for creating this awesome program! I definitely will continue to progressively overload and use a format like this. Really great!

W3/D2 LEGS

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