Name: Playbook - Organic Twins - W6/D6 Legs and Calves
Uploaded: 2021-03-13T22:28:58.082Z
Duration: 80 min
Description: W6/D6 Legs and Calves

John Paul

Jojo Matchett

Luis Reyes

Cameron

Прекрасная тренировка, спасибо парни 💯💯💯🚀💪

Borys

Hello Fam! Hope you are all having an amazing weekend and ready to finish our week 6 strong with a juicy Leg Workout.

We will start with pre exhausting exercises, get as more blood in our legs as possible and then move to our favorite Squats:)

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

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

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.

Inhale as you squat down by simultaneously pushing your butt backward and bending your knees forward. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright.
Repeat.

Squats

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 Squats

Perform lunges in a forward walking manner while holding a dumbbell in each hand
-Perform for desired reps or distance

30 + steps in total

Walking Lunges

Calves Raise on Leg Press

W6/D6 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

W6/D6 Legs and Calves

Community

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