Name: Playbook - Organic Twins - W4/D3 Legs and Calves
Uploaded: 2021-02-26T21:58:59.495Z
Duration: 85 min
Description: W4/D3 Legs and Calves

Jefferson

Walid

Luis Reyes

First leg day I’ve enjoyed in a while, felt great !

Brad

J. B. 

Hi Guys, first leg day of the week, this one is definitely will make your wheels grow💪🔥

Thank you for the positive feedback and your support, it means a lot 🙏

Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side.
Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards.

Inhale as you squat down by simultaneously pushing your butt backward and bending your knees forward. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright.
Repeat.

Barbell Squats

Get into the hack squat machine
-Prepare yourself for the weight
-Unlock the machine and lower into bottom of squat.
-Press back up and repeat for desired reps
-Re-lock machine when completed

Hack Squat

Perform lunges in a forward walking manner while holding a dumbbell in each hand
-Perform for desired reps or distance

Walking Lunges with Dumbbells

Sit up straight on the leg extension machine – imagine you have a seat belt pulling your waist into the seat. Adjust the pad so it sits on top of your shins just above your feet, which should be pointing forward. Hold the side bars. Ensuring that you are using your quads to power the movement, rather than kicking up with your feet, extend your legs straight out in front of you. Then slowly lower them back to the starting position.

Leg Extensions

Feel free to use regular leg curl machine if you don’t have this one.

One Leg Curl

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

W4/D3 Legs and Calves

Kevin Gonzalez

Chrus

W1/D1 Chest

Mohammad

Andres

W1/D2 Back and Rear Delts

Ethan

Gabriel M Groefsema

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Cody

John Paul

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/D3 Legs and Calves

W2/D4 Shoulders and Traps

W2/D5 Biceps and Triceps

Jose Luis

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

W2/D6 Legs and Calves

Cameron

W3/D1 Chest

W3/D2 Back and Rear Delts

W3/D3 Legs and Calves

W3/D4 Shoulders and Traps

W3/D5 Biceps and Triceps

Mehmet

Alessandro

W3/D6 Legs

W4/D1 Chest

W4/D2 Back Rear Delts

Loved the new variations!!🔥👊🏻💪🏻
KTGW

Carlos

W4/D4 Shoulders and Traps

MASSIVE GAINS COMING IN 💯💪🚀🚀🚀

W4/D5 Biceps and Triceps

W4/D6 Legs and Calves

W5/D1 Chest

Great pumps and workouts . 🔥🔥🔥🔥

W5/D2 Back and Rear Delts

W5/D3 Legs and Calves

W5/D4 Shoulders and Traps💪

Yakessss 🔥🔥🔥 Big Bazookas 💪🏻

W5/D5 Biceps and Triceps

HAMAD

Jacob

Great leg day burning those quads .🔥🔥🔥

W5/D6 Legs and Calves

W6/D1 Chest

Jared

W6/D2 Back and Rear Delts

Улетная тренировка ног👍💪💪💪🥳🚀
Большое спасибо парни 👌

Borys

W6/D3 Legs and Calves

Did that pyramid and all sets COMPLETED no short cuts right here bro💯🚀🚀🚀

W4/D3 Legs and Calves

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