Name: Playbook - Oliver Forslin - W3/D4 Legs + calves
Uploaded: 2021-11-13T17:02:23.701Z
Duration: 45 min
Description: W3/D4 Legs + calves

Steven

Jarrad

Joachim

Day 5 Legs + calves (Hamstring dominant)

Warmup
- Straight legged deadlift 2 x 15

Workout
- Straight legged deadlift 4 x 10
- Leg press machine 4 x 15
- Hamstring curl 5 x 10
- Lunges 4 x 8 each side
- Standing calf raises 3 x 20

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Barbell straight legged deadlift

- Place feet wide on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (wide stance)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated leg curl

- With a barbell across your upper back 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back up to the initial position
- Repeat on the other leg

Barbell alternating forward lunges

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raise (bodyweight)

W3/D4 Legs + calves

Tracie Bean

Colton

W1/D1 Legs

Ann Nester

Rodrigo Perez

W1/D2 Chest + core

great for back and biceps. tough but needed💪🔥🔥😤

I underestimated TUT! The muscles are shocked!

DM-X

W1/D3 Back + biceps

Ronald Saavedra

W1/D4 Legs + calves

Raquel

Awesome workout, subbed tricep extensions for push downs cuz it’s easier on my shoulders but other than that this was fire

Ryan

W1/D5 Shoulders + triceps

Kolby

W1/D6 Core

Hussein Bachir

W2/D1 Legs

W2/D2 Chest + core

Killer workout man. Back and biceps are dead.

W2/D3 Back + biceps

🦸‍♂️🦸‍♂️🦸‍♂️🤸🤸🤸🤸🤌

Really good complement to the other leg day. Only thing I would maybe try is doing weighted calv raises in the last set

W3/D4 Legs + calves

Community

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