Name: Playbook - Roberto Portales - W4/D1: Legs
Uploaded: 2023-02-10T01:28:38.497Z
Duration: 45 min
Description: W4/D1: Legs

OMG - that was tough! But I got it done. Might be falling over now and then LOL

Andy

Jaime

50 reps on the leg presses was too much! I couldn’t do more than 20 with very light weight

Scott

I couldn’t do the last 50 but great work out

Raul

Make sure to properly warm up first and watch the overview video for the week before starting. Last week you really focused on getting the form of these exercises correct. 

This week, we’re going to incorporate Super Sets. A Super Set consists of 2 exercises that you perform back-to-back with no rest. You take your rest after completing both exercises in the Super Set.

- Leg Extensions: 1 warm up set x 10-12 reps
- Seated Leg Curls: 1 warm up set x 10-12 reps

- Super Sets: 4 super sets
     - Leg Extensions x 20-25 reps
     - Seated Leg Curls x 20-25 reps

- Super Sets: 4 super sets
     - Lying Leg Curls x 20-25 reps
     - Dumbbell Lunges x 20-25 reps each leg

- Leg Press: 3 working sets x 50 reps


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

- 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 (Warm Up Set)

- 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 (Warm Up Set)

Leg Extensions

Seated Leg Curls

Super Set: Leg Extensions & Seated Leg Curls

- 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

- 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

Super Set: Lying Leg Curls & Dumbbell Lunges

- 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

W4/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

Nicolle Huang

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 😅

Esam Sherif

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.

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!

W4/D1: Legs

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