Name: Playbook - Shailey and Sammy Collier - W1/D5 W1 Legs with calves
Uploaded: 2022-04-18T19:31:45.030Z
Duration: 45 min
Description: W1/D5 W1 Legs with calves

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

Stephanie Joseph

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**

- 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

- 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

- 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

W1/D5 W1 Legs with calves

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

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

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.

W1/D5 W1 Legs with calves

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