Name: Playbook - Rob Riches - Quads & Calves (Ep 1.2 - Strength)
Uploaded: 2021-06-07T18:32:11.021Z
Duration: 40 min
Description: Quads & Calves (Ep 1.2 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

MilosLuffy

Sunil Deep

Adam

Nelson

Matt

Amadou Sow

Almis

The workout is great but the videos for the individual exercises don't seem to be working!!

Alex

Welcome to workout #2 of my Lean Muscle Growth Program. This routine will introduce you to a leg workout focused around quadriceps and calves exercises, with the goal of mastering the proper form and technique. 

The focus throughout this program is to perform each exercise as a straight set, aiming to increase the resistance for the next set. (If you're unable to, keep a note of all your weights and try to increase it within your next workout). 

You'll notice that there is a superset exercise (highlighted within the description with '*'. This means perform that exercise and then immediately perform a set of the next exercise, resting only after the second exercise has been performed. (Repeat this back and forth for the desired number of sets).

You'll also see there is cardio included at the end of the program. This can either be performed at the end of this program, or performed separately, usually first thing in the morning before eating so the body will burn fat as fuel.

Your first set is a warm up. Perform at 50% your usual resistance and focus on a slower tempo with an emphasis on squeezing and engaging the muscles at the top of the rep. Don't let the weights touch at the bottom of the rep so as to keep tension on the muscles throughout the full exercise.

Start your second set using a weight that pushes you to reach the desired number of reps. For each set that follows, aim to increase the weight by a small amount.

Sit upright with your chest lifted and shoulders pulled back. Your lower back should be firmly pressed into the bench, and knees inline with the pivot point of the machine.

Grip on to the handles, or underside of the seat to anchor you down as you extend at the knee and raise the foot pad up as high as you can while engaging the muscles in the top of your legs. Pause momentarily as you flex them hard, and lower back under control. Perform first 2 sets with toes extended out, and the last two sets with toes pulled in towards you.

Leg Extensions

First make sure that all weights are secured on the bar using a collar lock. Then, position yourself under the bar so that it rests across the meaty area of your upper back. (It shouldn't be on any bone. Use a barbell pad if more comfortable). Hold the bar with an overhand grip, a little wider than shoulder width, and keep your elbows raised up (this will help keep the bar secure and stable on you throughout the exercise).

Stand with your feet about shoulder width apart and keeping your chest lifted up, squat down while  engaging the abs, and push your hips back and down while taking a big breath in (as though sitting down on a seat behind you). Your knees shouldn't be pushing forwards over your toes. Squat down as low as you can go, stopping when your upper thighs are parallel to the floor.

Return to the top of the rep by imagining your pushing your feet through the floor, raising your torso back to an upright position as you exhale, and finish by flexing the legs and glutes.

Barbell Squat

The leg press can offer a range of different bench and foot positions that focus on different regions of the legs. For this routine, you'll be using a mid-to-low bench angle, and feet positioned in the middle of the foot plate, a little wider than shoulder width apart, and toes slightly angled outwards.

Keep your lower back firmly pressed into the back of the bench and hold on to the handles to anchor you down. Lower the weight down under control, stopping before the knees touch the chest, or the weight bottoms out. Your glutes should also not be lifting off from the seat.

As you push the weight back up, exhale and push through the heels and balls of your feet, engaging the quads throughout the full range of motion. Pause before the knees lockout and flex the quads hard before repeating for the desired number of reps.

This exercise stimulates the quads, glutes and hamstrings to their maximum potential, and reduces any strain placed on the lower back and keeps it on the glutes.

Leg Press

*Superset with next exercise*
If you have access to a seated calf raise machine, I would use that to perform this exercise. If not, dumbbells and a foot block/wood with a raised seating position.

With the balls of your feet on the footplate/wood block, hold the dumbbells vertically on top of your knees (use padding if necessary), focus on lowering your heels down towards the floor as you feel a stretch in your calves. (Don't allow the heels to touch the floor). Then raise your heels up as high as you can while squeezing the muscles in the calves and flexing hard at the top of the rep. Perform all reps in a smooth and controlled manner.

The seated calf raise emphasizes the Soleus muscle, which is the smaller of the two main calf muscles that is highly involved in standing and walking.

Seated Dumbbell Calf Raises

If using a calf machine, set the height of the shoulder pads to be at shoulder height when standing on the floor in front of it. This will allow for the right range of motion while using it. If you don't have access to one, you can perform one leg at a time standing on a wooden block while holding a dumbbell in one hand and supporting yourself with the other hand.

Keep your knees slightly bent as you lower the heels down towards the floor (not allowing them to touch the floor). You'll feel a great stretch down the back of your calves. Raise the heels back up as high as you can while engaging the calves and flex them hard at the top without locking out the knees.

The standing calf raise emphasizes the Gastrocnemius muscle, which sits on top of the smaller Soleus muscle, and is the larger, bulbous of the two main calf muscles. It is primarily involved in running and jumping activities.

Standing Calf Raises

You can choose to perform this either at the end of your workout, or at a separate time, such as first thing in the morning before eating so your body burns more fat as fuel.

Choose a piece of cardio, such as an upright stationary bike, and perform at a level that is around 70-80% exertion (one that will push you but still allow you to maintain a conversation), for a total of 20 minutes.

If you have a heart rate monitor, keep notes on your activity and training zone to see how it changes over the coming weeks and months. It can be a great indicator to see how your fitness levels are improving.

Steady State Cardio (LISS)

Quads & Calves (Ep 1.2 - Strength)

It was very clear instructions and the video was very helpful

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Biceps & Triceps (Ep 1.5 - Strength)

Francisco

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Quads & Calves (Ep 1.2 - Strength)

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