Name: Playbook - Steven Cao - High Volume LEG WORKOUT
Uploaded: 2024-02-12T07:01:51.900Z
Duration: 65 min
Description: High Volume LEG WORKOUT

1. LEG extensions
- 2 is warm up sets, 4 working sets 
- 10-15 reps , last 4-6 reps hold peak contraction for 1-2 seconds. 2-3 min rest between sets. 
  2. Pendulum Squats ( alt - barbell squats , hack squats, smith machine squats) 
- 3 top working sets , 2 back off sets 
- 8-14 reps , 2-3 min rest between sets.
3. Leg press ( close stance focusing quads) 
- 3 top working sets , 2 back off sets
- 10-18 reps, 2-3 min rest between sets 
4. Romanian Deadlifts ( hamstring focused) 
- 4 working sets 
- 10-12 reps,  60-90 second rest between sets. 
5. Lying Leg Curls
- 4 working sets 10-15 reps with 60-90 second rest between sets. 
6.  Machine leg press ( one leg at a time)  
- 3 working sets 8-12 reps each side with 60-90 seconds rest in between sets.
    7. Standing calf raises 
- 3 working sets 8-12 reps,  60-90 seconds rest in between sets.


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

- 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

Leg extensions

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

- 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

Leg press - low/narrow stance

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

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

Lying hamstring leg curls

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single legged leg press

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

High Volume LEG WORKOUT

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