Name: Playbook - Roberto Portales - DEC 19 - Legs (FST-7 B)
Uploaded: 2023-02-07T04:22:51.646Z
Duration: 60 min
Description: DEC 19 - Legs (FST-7 B)

2 big-4 exercises in the same workout. Definitely unconventional.

Scott Short

We’re utilizing the Fascia Stretch Training 7 (FST-7) technique to make our muscle bellies larger and fuller. We’re going stretch our muscles from the inside out by volumizing them. 

We’re aiming for 10-12 reps during our base exercises and resting for 2 minutes between those sets.

For our sets of 7, we’re aiming for 12-15 reps, resting for only 30 seconds between sets, and stretching or flexing the target muscle during rest breaks. 

Go to absolute muscle failure on every working set, and adjust the weight accordingly if you fail outside on the target rep range. Make sure to properly warm up first and watch the overview video for the week before starting.

- Squats: 2 warm up sets x 10-12 reps
- Squats: 4 working sets x 10-12 reps
- Deadlifts: 2 warm up sets x 10-12 reps
- Deadlifts: 3 working sets x 10-12 reps
- Dumbbell Lunges: 3 working sets x 10-12 reps each leg
- Lying Leg Curls: 3 working sets x 10-12 reps
- Leg Extensions: 7 working sets x 12-15 reps
- Seated Leg Curls: 7 working sets x 12-15 reps
- Standing Calf Raises: 2 warm up sets x 10-12 reps
- Standing Calf Raises: 7 working sets x 12-15 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Squats (Warm Up Sets)

Squats

- Approach the bar so that it is centered over your feet
- Your feet should be about hip-width apart
- Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up and your back straight, driving through the heels to move the weight upward
- After the bar passes the knees pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Deadlifts (Warm Up Sets)

Deadlifts

- Hold a dumbbell in each hand at your sides
- Keep your chest up, step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the starting position 
- Repeat with the opposite leg

Dumbbell Lunges

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly towards you and flex your calf muscles as you do so
- Return to the starting position by extending the legs forward

Seated Leg Curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Pause and squeeze at full contraction 
- Lower slowly stretching the calf muscles

Standing Calf Raise (Warm Up Sets)

Machine Standing Calf Raise

DEC 19 - Legs (FST-7 B)

DEC 20 - Chest and Triceps (FST-7 B)

DEC 21 - Active Rest Day

Great! My arms feel like they may fall off at any moment! 💪🏻

Murphy

I enjoyed this workout. Workouts like this are easy to navigate, and sharing equipment at the gym because there are multiple machines for the back and biceps. The 15 reps seven times were challenging.

Alberto

DEC 22 - Back and Biceps (FST-7 B)

Great! Tough workout and easy to follow. Exactly the sort of program I have been looking for!

DEC 19 - Legs (FST-7 B)

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