Name: Playbook - Roberto Portales - W3/D1: Legs
Uploaded: 2023-02-10T01:28:38.469Z
Duration: 60 min
Description: W3/D1: Legs

It went well. However, since I am relegated to a hotel gym (though a good one for a typical hotel), I couldn’t do the squats and deadlifts with a barbell since there wasn’t one. I did them with dumbbells instead. Also, does order matter much? Since I had to go out of order to not be standing around waiting

Nicolle Huang

Esam Sherif

Make sure to properly warm up first and watch the overview video for the week before starting.
This week, we’re going to focus on some more compound lifts. Just like in the first week, really focus on proper form this week and not on weight. These lifts may require the use of a spotter or safety bars. Place safety first and foremost. If you don’t have a spotter, you can use machine or smith-machine alternatives. 

- Squats: 2 warm up sets x 10-12 reps
- Squats: 3 working sets x 16-20 reps
- Leg Press: 3 working sets x 16-20 reps
- Leg Extensions: 3 working sets x 16-20 reps
- Deadlifts: 2 warm up sets x 10-12 reps
- Deadlifts: 3 working sets x 16-20 reps
- Lying Leg Curls: 3 working sets x 16-20 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

- Keeping your back flat against the pad
- Place you feet in the middle of the platform, about shoulder width apart
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position

Leg Press

- 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

- 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

- 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

W3/D1: Legs

What's the difference between warm up sets and the normal sets? My legs feel pumped, it's a good workout.

Chris

It was good, but I'd love to have a notes section to add the weight that I lift in each exercise.

Mario Meza

Like the fact this was very simple easy to follow.

Ryan

W1/D1: Legs

Uriel Acevedo

Mario

RICKY

W1/D2: Chest and Triceps

W1/D3 - Active Rest Day

Of the ones I’ve done so far, this was probably my favorite

I’m going to feel this tomorrow. Definitely felt good to stretch out my back and need to continue to work on form

Sergio

Very good, just the barbell was a bit much for me.. empty barbell 😅

W1/D4: Back and Biceps

Sriram

W1/D5: Shoulders, Calves, and Abs

W1/D6 - Active Rest Day

W1/D7 - Active Rest Day

It felt good pushing myself with the heavier weights. I know from last week, I’ll definitely be feeling it for the next day or two.

Andy

W2/D1: Legs

Great workout! I could really feel the muscles pushing to preform each rep and trying to stabilize.

Jermyn

I’m finally feel like I have a plan when I go to the gym instead of just wandering wondering what to do. Still waiting to be able to track weights in the app. Loving it though!

W3/D1: Legs

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