Name: Playbook - Organic Twins - W2/D6 Legs and Calves
Uploaded: 2021-02-26T21:58:59.465Z
Duration: 85 min
Description: W2/D6 Legs and Calves

Gabriel M Groefsema

Jose Luis

Thank god today was legs because my arms are DEAD from yesterday!!

John Paul

Kevin Gonzalez

Walid

Brad

Luis Reyes

Hi guys, finishing week strong with brutal leg workout 💪

Thank you so much for all positive feedback, we really appreciate your support 

Train your abs every other day. In the morning or before/after workout
You can check our favorite abs routines in the “abs” section 

Make sure to tag us on your workout @organic_twins to get a chance to be featured on our Instagram stories 🙌

Squat down until your legs are parallel to the ground and stay at that position for one count. Push back upwards to raise the weight and stop right before your knees are locked out. Go back to your squat position and repeat

Reverse Hack Machine Squat

Stand with a barbell across your traps
-Step back into a reverse luge 
-Stand up out of lunge and alternate legs 
-Repeat

Barbell Lunges

With your feet about hip-distance apart, unlock the bar by lifting it up and forward. Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible.

Smith Machine Squat

-Stand in front of the bar and grip it 
-With slightly bent knees hinge at the waist pushing your butt back to create a hamstring stretch
-Stand back up with the weight
-Repeat

Smith Machine Romanian Deadlift

Lat face down in hamstring curl machine and adjust it to your body
-Curl your legs and activate your hamstrings
-Lower back to starting position
-Repeat

Leg curls

Sit in a leg extension machine and adjust it to your body
-Extend your legs activating your legs
-Lower back to the starting position
-Repeat

Leg Extension

Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the base of quads under the knee pad and allow your hands to rest on top.
Extend your ankles and release the safety bar.
Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
Extend the ankles and exhale as you flex the calves.
Repeat for the assigned number of repetitions.

Calve Machine Raises

W2/D6 Legs and Calves

Jefferson

Chrus

W1/D1 Chest

Mohammad

Andres

W1/D2 Back and Rear Delts

Ethan

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Cody

Insane muscle connection! Extremely happy with the workouts 
Looking forward to new content!

Erick

W1/D4 Shoulders and Traps

It’s been a while since i had a pump like this in my arms. Nice!!!

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

W2/D2 Back and Rear Delts

Daniel

Nice, but I didnt like the sumo squat did correct and did not feel so much so I just took an other exercise after 4 set

W2/D6 Legs and Calves

Community

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