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

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 M Groefsema

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

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Jefferson

W1/D3 Legs and Calves

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

Amando

I loved it l, I felt the burn and so far loving the exercises

Jason

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Brandon

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David

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Sumanth

Erick

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

W6/D3 Legs and Calves

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