Name: Playbook - Steven Cao - Day 20: LOWER BODY + LISS CARDIO
Uploaded: 2022-12-28T22:36:26.727Z
Duration: 70 min
Description: Day 20: LOWER BODY + LISS CARDIO

For todays workout we will be focusing on higher volume using many different sequences, be sure to read the details for each exercise. You should have a full blown leg pump by the end of this one! Remember to warm up knees and foam roll as needed to get prepared for todays session. 

Warm up : 
stair master 
Level 5-7 for 5-7 minutes.

Post workout cardio:

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

- Engage your quads as you raise your legs 
- Lower with a controlled movement

Exercise Instructions
For this exercise I want you to focus on the squeeze at the top of the reps to fully contract your quads. 
3 warm up sets:
Aim for 10-12 reps for each set. 
Total working sets 6
Set 1 &.2 : aim for 10-12 reps.
Set 3 & 4: aim for 15-20 reps 
Set 5 & 6: aim for do 6-12reps as heavy as you can, you may be fatigued so lighten the weight up but I want you to fail within that rep range.

Rest periods 60-90 seconds.

Leg extension toes turned in

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

Exercise Instructions
Total working sets 5
I want you to take minimal rest in between sets so let’s aim 40-50 seconds. Let’s go for 8-10 reps per set, focus on controlling the negative of the rep to fire up the hamstring then squeezing at the peak of rep bringing calves towards the glutes.

Adjust weight as needed during this exercise.

Lying hamstring leg curls

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Exercise Instructions
At this point with the work out your leg should be pretty pumped, for the hack-squat  I want you to place your foot at a higher position to focus more on the hamstrings. Try to focus with pressing with your heels.
Let's do this I want you to go for 15 to 20 reps total.
For the first five reps I want you to focus on
controlling The negative of the reps for 2-3 seconds.
Then finish the remainder of the reps with constant tension.
After you complete the set I want you to stretch
your legs for 5-10 seconds.
Do a total of 4 working sets of this.

Hack squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Exercise Instructions
For the leg press I want you to go more narrow stance so we can fully emphasis the quads. I want you to focus on controlling negatives which means when you're going down for the rep don't go too fast and control the way as it's putting tension on your legs.

Let's aim for 8 to 12 reps for a total of 5 working sets.
Increased weight each set if you need to, but
remember the goal is to control the weight.

Rest for about 60-120 seconds in between sets.

Leg press - low/narrow stance

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Focus on controlling negatives for this exercise.
You don’t have to go extremely heavy just enough to challenge you for 10-15 reps.
Total working sets 5.

Stiff legged deadlift

- 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

For this exercise I want you to focus on controlling your stabilization, your legs may be a little shaky after the exercises performed but now focus on getting quality reps in.
4 total sets of 10-12 reps per leg.
Use a manageable weight and adjust accordingly to set for a challenge.

Dumbbell double walking lunges

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Focus on controlling negatives for this exercise and squeezing at the peak of the rep. We will finish with 5 sets of this.
Aim for 10-15 reps.

Machine standing calf raise

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

Treadmill incline walk / stair-master

Day 20: LOWER BODY + LISS CARDIO

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

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

Ruddy

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

Matt

Lynne

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

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

Weldon

Andy

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

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

Peejay

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 20: LOWER BODY + LISS CARDIO

More workouts from Steven Cao