Name: Playbook - Myles Harris - HIGH VOLUME LEG DAY ⚡️🦿
Uploaded: 2023-03-15T22:19:37.422Z
Duration: 110 min
Description: HIGH VOLUME LEG DAY ⚡️🦿

It’s the new week gang!! You already know why we’re here, time for a new workout of the week. 🤞🏾 For this week’s sesh, we got a brutal high volume leg workout! High volume just means more exercises / sets / reps then usual so this workout will be a tough one if your down. 😏 Remember to warm up properly before starting the actual workout too. But anyways, let’s get into this shall we. 🔥

I squat low bar so I place the bar on a shelf created by my rear delts but if you squat high bar then place bar on top of your traps. Once bar is in position on your back, keep elbows pointed down at the ground for better stability. Unrack the weight and take only a step or two back and find your preferred squat position ( everyone’s is different ) brace yourself core then go down to parellel or lower if possible and on the way back up breathe out then repeat. Try to keep your entire feet planted onto the ground and do not let knees cave in. Also try to let your hips and chest go up at the same time on the way up too. 

Focus: Mostly quads but includes glutes, Hamstrings, lower back, and adductors.

Barbell Squats

Get into the machine and where you place your feet depends on the person. Personally I like to do a little outside shoulder width with toes pointed slightly outwards externally. Make sure your entire back is on the pad and go down slowly getting a full range of motion then back up. Make sure your heels stay on the ground the whole time as well and your knees don’t cave inwards.

Banded hack squats

When getting into the machine, lay your back flat against the pad and place feet low so that way when your pressing you get max dorsiflexion of ankle which will biased more quads. Place feet at a slightly outside of shoulder width position with toes pointed out slightly as well. Move the handles then Go down slowly and do not let your glute start to rise off of the pad. Keep your entire back flat on it the entire time. And when pressing up think about driving through the heels and do not lock out knees.


Focus: Quads

Leg press (quad focused)

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

Use a bench or platform to place your back on. Put legs flat first then roll barbell onto your lap then put knees up. When you go upwards make sure your knees make a right angle and squeeze at the top of the movement and back down. When the weight gets heavy use a pad or mat in the middle of the bar.

Focus: For mainly glutes but includes hamstrings and lower back.

Barbell Hip Thrusts

When getting into the machine make sure the pads are touching your thighs then go up, remove the stopper and when during this entire movement go slow and contract at the top of the movement and let them stretch at the bottom too. 

Focus: For the calves and soleus ( bottom portion of calves )