Name: Playbook - Michael Smith - W4/D1 LEGS - QUAD FOCUSED
Uploaded: 2024-04-19T14:41:29.934Z
Duration: 90 min
Description: W4/D1 LEGS - QUAD FOCUSED

Anaias

Michael Guralski

Tyler Higgenbotham

ozzy

Jason

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

- 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

- Position foot midway on platform
- Lower slowly and push through your heel

Single-Leg 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.

*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

- 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:

W4/D1 LEGS - QUAD FOCUSED

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

A’Jhuan

Justin

W1/D1 LEGS - QUAD FOCUSED

Alfonso

Alex

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

August

Hi, what could you replace the deadlift with? Thanks in advance.

DENNY

W1/D5 LEGS - HAMSTRING FOCUSED

W1/D6 BACK x CHEST x SHOULDERS

Aman

W1/D7 REST

Jackson

Good stuff thank u bro. It changes up my workouts.

Mark

W2/D1 LEGS - QUAD FOCUSED

Dexter

W2/D2 CHEST x TRICEPS

beat back and bi pump i’ve had in a while

Darian

W2/D3 BACK x BICEPS

vegaz hitz

W2/D4 SHOULDERS

W2/D5 LEGS - HAMSTRING FOCUSED

That was a really intense chest/shoulder/back session 🔥🔥🔥

This what you call a real workout , got damn

Omari Forbes

W2/D6 BACK x CHEST x SHOULDERS

I took a rest day, but I did train Abdominals.

W2/D7 REST

What a workout, had me walking funny but such a good workout!

Haseeb

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

W3/D2 CHEST x TRICEPS

Dustin

Mondesir Jean

W3/D3 BACK x BICEPS

W3/D4 SHOULDERS

Idk what it was but this had me sweating my ass off 😂💪🏽💯

Steven

W3/D5 LEGS - HAMSTRING FOCUSED

David perez Guevara

Bro you helping me change my life for the good (:::: :))

Oskarllys

W3/D6 BACK x CHEST x SHOULDERS

W3/D7 REST

Hit my pr on dumbbell incline 🔥🔥🔥 this workout push me to my limits

ashford

W4/D2 CHEST x TRICEPS

Exhausting to say the least but I loved every minute of it

W4/D1 LEGS - QUAD FOCUSED

Community

More workouts from Michael Smith