Name: Playbook - Michael Smith - W3/D3 LEGS
Uploaded: 2024-01-07T10:32:57.783Z
Duration: 120 min
Description: W3/D3 LEGS

I have a question when should we know that we need a deload week or a week off training to let our bodies recover.

Hamdan

Hi Michael i just want to ask you regarding the bulgarian split squat
I couldn’t do it because I had issues with balancing the dumbbells, so I did regular split squats with a small barbell is it ok

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

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 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 | DROPSET on last set

superset: Leg Extension x Hip Abduction

- 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

- 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

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:

W3/D3 LEGS

Henri-Winslow

Back to the App after 3months and this workout was a killer ine

Peter

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

Kendhal

W1/D1 CHEST x SHOULDERS

Big Mo

Steven

W1/D2 BACK x REAR DELT

Kirk

W1/D3 LEGS

This is my 4th day into the program and it has challenged me significantly!

Adrian

Devin

John

W1/D4 CHEST x ARMS

Kris

Mark Gerald

Dustin

W1/D5 BACK x SHOULDERS

Quiroga

Tyler Higgenbotham

Zach

W1/D6 LEGS

W1/D7 REST

Anaias

Jonathan Guzman

W2/D1 CHEST x SHOULDERS

W2/D2 BACK x REAR DELT

W2/D3 LEGS

Ariel

Amazing pump and I feel amazing 🔥🔥🔥🔥

Dexter

Devonte

W2/D4 CHEST x ARMS

W2/D5 BACK x SHOULDERS

W2/D6 LEGS

W2/D7 REST

Raymond

Good work. Also nice to the workouts switched up.

W3/D1 CHEST x SHOULDERS

Mark

great sweat and pump, you got me into lifting years ago. Appreciate you boss

Kevin

W3/D2 BACK x REAR DELT

W3/D4 CHEST x ARMS

W3/D5 BACK x SHOULDERS

My legs feeling pumped. Still walking lol but great workout

W3/D6 LEGS

Darryl

W3/D7 REST

Great workout, went through this with my buddy thats new to the gym and he loved it.

W4/D1 CHEST x SHOULDERS

W4/D2 BACK x REAR DELT

Ruddy

My legs feeling good today. Thank you for the great workouts my guy 🔥🔥🔥🔥

W3/D3 LEGS

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