Name: Playbook - Organic Twins - W4/D6 Legs and Calves
Uploaded: 2022-01-13T23:23:26.543Z
Duration: 85 min
Description: W4/D6 Legs and Calves

Awesome leg workout. Absolutely loved it. Doubt I’ll be walking tmrw

Ryan

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 Extension

Start by lying flat on your stomach.
Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.
Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

Leg Curls

SuperSet Leg Extensions + Leg Curls

Bend down and grab the bar with a slightly wider than shoulder-width grip, be sure to keep your back flat and shoulders over the barbell. Once you have stood up, be sure to brace.
Once you have set the back, brace the core and push the hips back while maintaining a flat back. Keep the knees positioned over the ankles. 
Once you have assumed a position in which the hamstrings are contracted, the back is flat, and the barbell is a few inches below the knee, stand up, keeping the barbell close to your body. 
At the top of the movement, contract the upper back, core, and glutes by flexing from the middle of the back to the buttocks (glutes).

Romanian Deadlift

Take the bar out of the rack with it resting on your rear shoulder muscles. Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down as if you’re aiming for a chair. Descend until your hip crease is below your knee. Keep your weight on your heels as you drive back up.

Barbell squats

Sit directly between your legs by simultaneously bending your knees and pushing your hips back. Once your thighs reach parallel with the floor, reverse the movement by driving your feet into the floor and flexing your quads. Finish the lift by exhaling as you fully extend the hips and knees.

Smith Machine Front Squats

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

Hack Machine Reverse Squat

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/D6 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

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.

W4/D6 Legs and Calves

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