Name: Playbook - Shailey and Sammy Collier - W3 LEGS/CALVES
Uploaded: 2022-05-02T14:51:19.165Z
Duration: 45 min
Description: W3 LEGS/CALVES

LEGS/CALVES:

DB HAMSTRING CURL: (3-sec negative each rep)
- 3 sets increasing weight each set 6-10 reps 
**drop set each set 1x

STANDING SINGLE LEG HAMSTRING CURLS: (each leg) (2-sec squeeze at the peak of each rep)
- 3 sets increasing weight each set 8-12 reps
**drop set each set 1x, minimum 3 reps each leg**

LEG EXTENSIONS: (2-sec squeeze at the peak of each rep)
- 3 sets increasing weight each set  8-12 reps
- 2 HEAVY sets 6-10 reps (3-second negatives each rep)
**drop set each set with single-leg reps, minimum 5 each leg**

HACK SQUAT GOOD MORNINGS
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY set 6-8 reps
**drop set each set 1x with x reps to failure, minimum of 5 reps**

HORIZONTAL LEG PRESS CALF EXTENSIONS: (2-sec squeeze at the peak of each rep)
- 1 warm-up set 20 reps
- 4 working sets 8-12 reps
**drop set each set with Bodyweight single-leg reps to failure**
**+10-second flex then 10 second stretch after each set**

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

DB hamstring curls

- Keep your core tight and avoid using your lower back or swinging

1 leg standing hamstring curl

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

Seated leg extension

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads. Alternating one leg at a time.
- Pause and squeeze at the top and lower slowly

Leg extensions single leg reps

Leg extension dropset

- 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

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Horizontal Leg press calf raise

- Elevate your toes on platform 
- Push through the balls of your feet
- Engage your calves as you go up

Standing single leg calf raise toe elevated

Calf raise dropset

W3 LEGS/CALVES

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

Liana

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W3 LEGS/CALVES

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