Name: Playbook - Organic Twins - W6/D3 Legs and Calves
Uploaded: 2021-03-10T06:16:31.244Z
Duration: 80 min
Description: W6/D3 Legs and Calves

Luis Reyes

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

Borys

Hello Fam! Hope you are having an amazing week and crushing all your goals! 

Today we are training Legs:)
We had some issue with filming 
But here is our exact workout (videos exercises are taken from the library)

Sit in a leg extension machine and adjust it to your body
-Extend your legs activating your legs
-Lower back to the starting position
-Repeat

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

You can see me placing my hands on my legs when going down. The reason I do that is to stop my movement from going deeper than parallel but not helping to push myself

Heavy Hack Squat

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

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.

Barbell Squats

Calves Raise on Leg Press

W6/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

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

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/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

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

W6/D3 Legs and Calves

Community

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