Name: Playbook - Mike Counihan - Leg day
Uploaded: 2021-12-22T11:51:10.640Z
Duration: 60 min
Description: Leg day

Replaced 1st leg extensions for calves, great workout today ,intense leg day.

Andy Diaz

Vince

Won’t be able to walk tomorrow but that’s the reward, right? Loved it.

Derek

Dennis Goodman

High volume, so we’re going to drop the weight and smoke the legs.  Keep your form through slow and controlled reps.  The negative portion of these movements are super important.  Especially on something like the leg extension.

These few sets are to warm up and pre-exhaust the quads.  Keep them light, we’re coming back to this machine later on.

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 to come back up

Barbell back squat

Here, we’ll be doing a few super sets.  Starting with 15 reps with a wide stance with both feet and knees and finishing with 15 reps of a narrow stance.  Increasing the weight with each set.

Leg press

I prefer keeping a narrow stance here while keeping tension on the quads.  The last set is a drop set with lighter weight till failure.

Hack squat machine

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- The last set is a drop set to failure

Leg extensions

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Ten reps PER LEG (20 steps)

Body weight walking lunges

Leg day

Charles

John

Chest

Jeven

Back day

I’ve been working out for almost 2 years now. I’ve Never been so sore in my life!!! Outstanding workout!!

Ran out of time so I couldn’t complete the whole workout but it’s a good thing cause I’m not sure I’m gonna be able to raise my arms tomorrow lol

I just started with this app and this was my first workout. I really enjoyed being able to see what the workouts were so I knew if I was doing them correctly. I am starting this journey at 311 pounds and at 48 I am tired of dragging my past around with me. Looking forward to training with you.

Samantha

Shoulders

Holy Shit!!! Not sure I’m gonna be able to move my arms tomorrow, but man it felt great!!

Leg day

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