Name: Playbook - Shailey and Sammy Collier - W3/D6 Legs/Calves
Uploaded: 2021-12-29T03:14:14.537Z
Duration: 45 min
Description: W3/D6 Legs/Calves

LEGS/CALVES:

DB LUNGES:
- 2 sets increasing weight each set 8-12 reps each leg
- 2 heavy sets 6-8 reps for each leg
**drop set each set 1x with x reps to failure**

CLOSE/LOW STANCE LEG PRESS:
- 2 sets increasing weight each set 8-12 reps
- 2 heavy sets 6-8 reps
**superset each set with bodyweight sissy squats to failure, minimum 5 reps**

GOOD MORNINGS (HACK SQUAT OR BARBELL OPTIONAL): (5 second negatives each rep)
- 4 sets increasing weight each set 8-12 reps
**drop set each set 1x, minimum 5 reps** 

SINGLE LEG CALF RAISES HOLDING A DB(TOES ELEVATED): (2-second squeeze at the peak of each rep)
- 1 warm-up set 15-20 reps
- 4 working sets 8-12 reps each leg
**drop set each set with bodyweight reps to failure**
**10 second flex then 10 second stretch after each set**

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double lunges

- With a dumbbell in each hand at your sides step forward into a lunge
- half rep
- Step back up to the starting position
- Repeat back and forth

Dumbbell lunges x rep

DB lunge dropset

- Position feet low and close together on platform
- Lower slowly and push through your heel

Close stance/ low leg press

- Place feet into shoulder with position 
- Lean back into squat position 
- Stand back up

Sissy squat

Leg press superset

- Stand with your feet shoulder width apart facing towards the pad
- Hinge backwards at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning on hack squat machine

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

DB single leg calf raise

- Push through the balls of your feet
- Engage your calves as you go up

Standing toes elevated calf raise

Calf raise dropset

W3/D6 Legs/Calves

Very good! Can’t wait for the next one! Great layout and instruction!

W3/D6 Legs/Calves

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