Name: Playbook - Savannah Leah - W1/D5 day 5 quads + calves
Uploaded: 2023-05-18T18:56:24.830Z
Duration: 60 min
Description: W1/D5 day 5 quads + calves

For calves: standing calf raises with kettlebell/dumbbell/barbell all work, as well as the machine calf raise or a machine leg press used for calf raises I usually work till failure for calves

- 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

Barbell back squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
- THIS IS A TRISET:
- High narrow stance 4-6 reps
- Low narrow stance 4-6 reps
- Neutral sumo stance 4-6 reps 

All 3 no rest = 1 set

Leg press

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up
- Can be substituted with dumbbell instead if landmine unavailable

Landmine goblet squat

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Stand in a stager stance with a dumbbell in each hand or barbell on back
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides each side 6-8 reps

Dumbbell split squats

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg: 6-8 reps each leg
- Focus on driving with primary leg on box not the leg you’re lowering, make sure that’s just a tap to the ground not fully pushing from it
- Use a light kettlebell to add challenge

W1/D5 day 5 quads + calves

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