Name: Playbook - Organic Twins - W6/D3 Legs and Calves
Uploaded: 2022-04-13T01:17:32.766Z
Duration: 80 min
Description: W6/D3 Legs and Calves

Kevin Beamon

I workout at home and don’t have all those Machines. It would be nice if y’all do some exercises for people at home.

Gabriel

Leg day fun day 😁

Make sure to warm up on a stair master for 5 min before the workout.

Let us know if you enjoyed the workout, thank you for the support guys 🙌

-Get into leg press and make sure it is adjusted to your preference 
-Release weight and carefully lower weights
-Press weight away from you until legs are close to extension ( do not lock your knees)
-Repeat

Leg Press

-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

-Stand in with dumbbells in hand
-With slightly bent knees hinge at the waist pushing your butt back to create a hamstring stretch as you lower the bar 
-Stand back up with the weight
-Repeat

Romanian Deadlift with Dumbbells

Hamstring hyperextension with plate

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

Smith Machine Calve Raises

W6/D3 Legs and Calves

Mohammed

Just finished a different program on this app and happy to find the orgBros. Day 1 was chestacular. Let's see what we can make?

tracy

W1/D1 Chest

Emmanuel

Adrian

W1/D2 Back and rear delts

Feel the Burn. Hurts like a B****. Luv it

Brian

Legs were shaking on the single leg press. Reverse hack was a little weird at first until I got comfy 🦵

W1/D3 Legs and Calves

I dont do my best but at least get the shit done

Amando

W1/D4 Shoulders and Traps

Cody Sherry

Javi

W1/D5 Biceps & Triceps

Db incline press killer start. Chestacular morning twins

W2/D1 Chest

Brittany

W2/D2 Back and Rear Delts

Didn't look so bad on paper so I added barbell squats at the front. Dumb! This work out took a while and my legs are 🍞

Chiquita

W2/D3 Legs and Calves

sumanth

W2/D4 Shoulders/Traps

Woaaaaah. Very high intensity session. I’m not sure if it’s the short rests or because it’s Friday!?!

Colin

Jefferson

W2/D5 Biceps and Triceps

Great, loved the pump. Only too me 45 minutes though!?!

Luis Reyes

W3/D1 Chest

Best back workout I think I have done. Needed it today 🦍

W3/D2 Back and Rear Delts

All things I'm don't usually do.
Will feel this soon

I just did them all as supersets, due to both knee injuries

Azzam Al Masri

W3/D3 Legs and Calves

W3/D4 Shoulders and Traps

Mike

W3/D5 Biceps & Triceps

Erick

W4/D1 Chest

Great back workout . All the things I would never do on my own

Oliver

W4/D2 Back and Rear Delts

Christopher miller

W4/D3 Shoulders and Traps

Had some trouble with the first few steps after the calves at the end of the

Mohammad

Great workouts that feels that works and it do . 👌

W4/D4 Legs and Calves

Killer, feel my muscles for sure during these workouts. Thanks guys 🤙🏼

David

W4/D5 Biceps and Triceps

Jason

Alex

W5/D1 Chest

Grateful for the consistency on vacation 🇺🇸

I didn’t know if we were supposed to do 123 reps but i got half way good workout tho

W6/D3 Legs and Calves

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