Name: Playbook - Organic Twins - W5/D3 Legs and Calves
Uploaded: 2021-03-04T20:46:28.623Z
Duration: 85 min
Description: W5/D3 Legs and Calves

John Paul

Luis Reyes

Hey guys, hope everyone having an amazing week so far.
Make sure to read the description so you don’t miss DropSets in this workout💪

Let us know if you enjoyed it 😄 thank you for the support 🙏

Start by standing about 2 feet in front of a knee-level bench or step.
Lift your right leg up behind you and place the top of your foot on the bench. Your feet should still be about shoulder-width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge — hop around a bit so you can find the right spot. If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes.
While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee.
If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your toes. If completing a glute-dominant Bulgarian split squat, stop when your left thigh is parallel to the ground.
Push up through your left foot, using the power from your quads and hamstrings to return to standing.

Bulgarian Split Squat

Last 2 sets is a drop set! Drop 30% of the weight and perform exercise for another 10 reps

Leg Press

While performing an exercise, do slow and controlled squat with 2 second pause

Smith Machine Front Squat

A. Stand with feet hip-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs.

B. Keeping spine in neutral position and squeezing shoulder blades, start sending the hips back.

C. Lower dumbbells in front of shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink further.

At the bottom of the movement, maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top.

Romanian Deadlift with Dumbbells

Last 2 Sets is a drop set, drop 50% of the weight and perform exercise for another 10 reps

Barbell Squat

-Sit in a seated calf machine and adjust it to fit you
-Place knees under the pad and lift with calves
-Lower heals and repeat extension

Sitting Calve Raises

W5/D3 Legs and Calves

Kevin Gonzalez

Jefferson

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

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

Walid

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

W4/D3 Legs and Calves

Loved the new variations!!🔥👊🏻💪🏻
KTGW

Carlos

Brad

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/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💯🚀🚀🚀

W5/D3 Legs and Calves

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