Name: Playbook - Steven Cao - DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.
Uploaded: 2022-12-28T22:36:26.182Z
Duration: 70 min
Description: DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

Abhishek

This workout isn’t for the faint of heart… You gotta be mad crazy to do this. But if you do, you’ll feel like a Greek god afterwards

Andre

Andy

My legs have never hurt so much. Awesome workout!

Aimee

Coach Instructions
Focus on really getting your form down before increasing the training workload. Train intense in an explosive way but remember to warm up properly.

Warm up : 8 minutes on spin bike or stair-master.

POST WORKOUT CARDIO:
Goal : FAT LOSS
LOW INTENSITY CARDIO
GOAL- HEART RATE BETWEEN 125-140 FOR THE DURATION OF 25-35 MINUTES.

Goal : MUSCLE BUILDING
LOW INTENSITY CARDIO
GOAL- HEART RATE BETWEEN 125-140 FOR THE DURATION OF 12-18 MINUTES.

OPTIONS- STAIRMASTER, TREADMILL, ELLIPTICAL, BIKE, OR ANY CARDIO MACHINE AVAILABLE.

QUADS & HAMSTRINGS 👇🏽

Exercise 1 Instructions : 
SEATED HAMSTRING CURLS
For this exercise I want you to do 3 warm-up sets to start off. 
Make sure you focus on the eccentric of the rep
and engage your hamstrings as best as you can at the squeeze of the rep.

3 Total Working Sets using this sequence:
Start by completing 8-12 reps, then rest/ pause for 15-20 seconds, then immediately do another 8-12 reps. Immediately after, lighten the weight by 20-30%  aim to do 5 reps where you hold the peak contraction controlling negative (eccentric) for 2-3 seconds.

Total reps per working set 22-29 reps.
Rest for 2 mins in between sets.

Exercise 2 Instructions : LEG EXTENSIONS 
For this exercise I want you to do 2 warm up sets
aiming for 12-15 reps.
3 Total working sets using this sequence:
To start the set aim for 8-10 consecutive reps, then 4 reps controlling the negative (eccentric) for two seconds
then go back to doing 6 consecutive reps to finish this set.
Total reps per working set : 18-20 reps

Exercise 3 Instructions: BARBELL BACK SQUATS 
For this exercise I really want you to engage your hamstrings and glutes - use a wider stance by standing slight outside shoulders width and point toes outwards slightly.

4 Total working sets using this sequence:
I want you to aim for 6 consecutive reps then do 6 controlling the negative for two secends then go back to doing 6 consecutive reps to finish this set
Use moderate weight. (Control is key and nailing bar path for the squat.) 
Total reps per set 18.

Exercise 4 Instructions: LEG PRESS ( glute focused) 
2 warm up sets : perform 8-12 reps to get a gauge on what to use for the working loaded sets. 

4 Total working sets using this sequence:
Starting the set off, I want you to aim for 8 reps controlling the negatives for 2-3 seconds then complete 6 reps where you push hard with heels  then finish with 3 consecutive reps.
Use moderate weight.
Total reps per working set 17 reps.

Exercise 5 Instructions: 
SEATED CALF RAISE ( any calf machine works)
Focus on controlling negatives for this exercise and squeezing at the peak of the rep. We will aim for 5 sets of this.
Goal rep range : 10-15 reps.
Adjust weight as needed per set.
60 second rest in between sets. 

ABDOMINAL WORKOUT 👇🏽

Exercise 1 Instructions : CRUNCHES
Do 4 total sets using this sequence:
I want you to do 8-12 reps, Then rest for 15 seconds
then do 8-12 consecutive reps again Then rest for 15 seconds then finish with another 12 consecutive reps.

Rest period between sets 45-55 seconds.

Exercise 2 Instructions: BODY PLANKS
Hold body blank for 20 seconds then rest for 15
seconds then do body plank again for 30 seconds.
Do a total of 4 sets of this.

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings


Exercise Instructions
For this exercise I want you to do 3 warm-up sets to start off. 
Make sure you focus on the eccentric of the rep
and engage your hamstrings as best as you can at the squeeze of the rep.

3 Total Working Sets using this sequence:
Start by completing 8-12 reps, then rest/ pause for 15-20 seconds, then immediately do another 8-12 reps. Immediately after, lighten the weight by 20-30%  aim to do 5 reps where you hold the peak contraction controlling negative (eccentric) for 2-3 seconds.

Total reps per working set 22-29 reps.
Rest for 2 mins in between sets.

Seated hamstring leg curls

- 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

Exercise Instructions
For this exercise I want you to do 2 warm up sets
aiming for 12-15 reps.
3 Total working sets using this sequence:
To start the set aim for 8-10 consecutive reps, then 4 reps controlling the negative (eccentric) for two seconds
then go back to doing 6 consecutive reps to finish this set.
Total reps per working set : 18-20 reps

Leg extensions

- 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

Exercise Instructions
For this exercise I really want you to engage your hamstrings and glutes - use a wider stance by standing slight outside shoulders width and point toes outwards slightly.

4 Total working sets using this sequence:
I want you to aim for 6 consecutive reps then do 6 controlling the negative for two secends then go back to doing 6 consecutive reps to finish this set
Use moderate weight. (Control is key and nailing bar path for the squat.) 
Total reps per set 18.

Barbell back squat

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Exercise Instructions
2 warm up sets : perform 8-12 reps to get a gauge on what to use for the working loaded sets. 

4 Total working sets using this sequence:
Starting the set off, I want you to aim for 8 reps controlling the negatives for 2-3 seconds then complete 6 reps where you push hard with heels  then finish with 3 consecutive reps.
Use moderate weight.
Total reps per working set 17 reps.

Leg press (glute focused)

Exercise Instructions
Focus on controlling negatives for this exercise and squeezing at the peak of the rep. We will aim for 5 sets of this.
Goal rep range : 10-15 reps.
Adjust weight as needed per set.

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

We will finish the workout with a tough abdominal circuit, conditioning the strength or your core is important because it will translate towards your weight sessions and building a strong foundation is key.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Exercise Instructions
Do 4 total sets using this sequence:
I want you to do 8-12 reps, Then rest for 15 seconds
then do 8-12 consecutive reps again Then rest for 15 seconds then finish with another 12 consecutive reps.

Rest period between sets 45-55 seconds.

Crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Exercise Instructions
Hold body blank for 20 seconds then rest for 15
seconds then do body plank again for 30 seconds.
Do a total of 4 sets of this.

Plank (elbows)

Ab circuit

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

Weldon

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

PJ Buff Noodle Sr.

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

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