Name: Playbook - Organic Twins - W4/D3 Legs and Calves
Uploaded: 2022-01-13T23:23:26.528Z
Duration: 90 min
Description: W4/D3 Legs and Calves

Jordan

Had to will my way through this one definitely a monster!!!

Michael

Ryan

Розрыв ног💯💯💯💪
Лучшее приложение, Вы красавцы 💪💪💯
Vielen Dank

Borys

Pause squats have several benefits that make them as good as, or superior to, regular squats. ... This builds explosive strength and takes some of the stress off of the knee caused by the sudden stretch reflex action of a regular squat

Squats with 2 sec pause at the bottom

Regular Squats

Romanian Deadlift

Set up in a smith machine with the bar on your traps in a split stance position. Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip. Drive through the front foot and extend the knee as you return to the starting position.

12 reps each Leg

Smith Machine Standing Lunges

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.

Avoid

Bouncing action.

Forcibly locking out the knees at the top position.

Straining the lower back.

Rounding the back.

Moving the toes and losing control of the knee position during the descent.

Reverse Hack Squat

Standing Calve Raises

W4/D3 Legs and Calves

Abdulrahman

Mehmet

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

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.

W4/D3 Legs and Calves

Community

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