Name: Playbook - Organic Twins - W3/D6 Legs and Calves
Uploaded: 2022-01-13T23:23:26.514Z
Duration: 75 min
Description: W3/D6 Legs and Calves

Mehmet

Michael

Press is optional during lunges, we just feel more squeeze on the quads when we do it. 15 reps for each leg

Lunges with T - Bar

Stand with feet shoulder width apart and toes facing in front of you. Place the barbell on your shoulders, below the trapezius muscles (NOT on your neck!).
Keeping your back flat, slowly lower your body, bending at the knees and the hips. Stop when your legs form a 90 degree angle. Do not let your knees go forwards past your toes.
Slowly push through your heels to return to the starting position, contracting the thigh muscles.

Barbell squats

Facing a hack squat machine, position your shoulders under the pads. Hold the bars on the sides as if you are going to perform a regular barbell squat.

With your feet slightly wider than shoulder width and toes pointed outward, squat down until the thighs are almost parallel to the footboard.

Return to the start position, squeezing your thighs hard

Reverse Hack Squat

Use an overhand grip to hold the bar at hip level.
Draw your shoulders back and keep your spine straight.
Push your hips back as you slowly lower the bar toward your feet.
Press your hips forward to come into a standing position with the barbell in front of your thighs.

Romanian Deadlift

Start in the prone position with weights held to your chest (cross your arms if you’re doing bodyweight only).
You want to internally rotate your shoulders and deliberately round your upper back. You want to make sure the majority of the tension is in your glutes on the contraction. As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes. Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, it’s okay because of the starting position. This range of motion will vary depending on your individual mobility and flexibility.
Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position. Try to imagine initiating the movement by squeezing your butt cheeks together. Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement.

Weighted Leg hyperextension

Keeping your core engaged, lift your heels off the ground as high as possible.
Slowly lower your heels back down to the ground and repeat.

Machine Seated Calf Raise

W3/D6 Legs and Calves

Abdulrahman

Glad I came back to this. Giving it another try.

Enzzo

W1/D1 Chest

It’s my first day at the gym, should I follow everything or I can skip?

Jayesh

Kagan Karasu

Stephanie

W1/D2 Back and Rear Delts

Daniel

W1/D3 Legs

Elijah

W1/D4 Shoulders and Traps

Denis

Perfect amount of sets and reps to take up an hour

James

W1/D5 Biceps/Triceps

Jordan

Time to not be able to get out of bed tomorrow LOL

Josh

W1/D6 Legs

David

Luis Reyes

W2/D1 Chest

Leigh

W2/D2 Back/Rear Delts

W2/D3 Legs

Dhruv Patel

Love this program. You guys are killing it. Tbh still can’t believe I won the giveaway... so thankful 🙏🏼

W2/D4 Shoulders and Traps

Walter Hightower

W2/D5 Biceps/Triceps

Alexandre

Intense🔥🔥
Wasn't able to do last exercise to 30 reps, I failed on 12 reps due to pump in above exercise 🔥

@fitnesshubvapi

W2/D6 Legs

Zach

W3/D1 Chest

Mandeep

W3/D2 Back and Rear Delts

Was in a slump of laziness, but time to focus again

Thanks for all these workouts guys. In 3 weeks my squat has gone up by 10kgs and my deadlifts by 15kgs. Absolutely loving these workouts.

W3/D6 Legs and Calves

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