Name: Playbook - Steven Cao - LOWER DAY A
Uploaded: 2022-12-28T22:36:26.091Z
Duration: 75 min
Description: LOWER DAY A

WARM UP
3 SETS LEG EXTENSIONS  (FOCUSING QUADS)
3 SETS LEG CURLS ( FOCUSING HAMSTRINGS)
3 SETS ABDUCTOR MACHINES ( INNER THIGHS)
EACH SET AIM FOR 12-15 REPS

EXERCISE 1: LEG PRESS ( SHOULDER WIDTH GRIP)
2-3 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1:  TWO 45 LB PLATES ON EACH SIDE FOR 10 REPS
BUILD UP SET 2: FOUR 45 LB  PLATES ON EACH SIDE FOR 10 REPS 
BUILD UP SET 3: FIVE 45 LB PLATES ON EACH SIDE FOR 8 REPS

WORKING SET 1: SEVEN 45 LB PLATES ON EACH SIDE TO COMPLETE FAILURE (12-18 REPS) FOCUS ON 2 SECOND ECCENTRICS.
WORKING SET 2: TYPICALLY WOULD DECREASE WEIGHT BY 10% 
SO I WOULD USE SIX 45 LB PLATES ON EACH SIDE TO COMPLETE FAILURE (12-18 REPS) FOCUS ON 2 SECOND ECCENTRICS.

EXERCISE 2 : SMITH MACHINE SQUAT OR HACK SQUATS (CHOOSE ONE)
2 BUILD UP SETS OF 8-10 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 12-15 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 3: QUAD EXTENSIONS 
2 BUILD UP SETS OF 8-10 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-12 REPS (REST FOR ABOUT 1-2 MINS IN BETWEEN SETS)
EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1: 100 LBS 8 REPS
BUILD UP SET 2: 140 LBS 10 REPS
BUILD UP SET 3: 180 LBS FOR 8 REPS
WORKING SET 1: 220 LB  TO COMPLETE FAILURE (12-14 REPS)
WORKING SET 2: TYPICALLY WOULD DECREASE WEIGHT BY 10% 
SO I WOULD USE 200-210 LBS  TO COMPLETE FAILURE (8-14 REPS)


EXERCISE 4 : LYING DOWN LEG CURLS
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-15 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 5 : STIFF LEGGED DUMBBELL HAMSTRING DEADLIFT
2 BUILD UP SETS OF 6-8 REPS. 
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-15 REPS (REST FOR ABOUT 1-2 MINS IN BETWEEN SETS)

EXERCISE 6 : MACHINE SEATED CALF RAISE
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-15 REPS (REST FOR ABOUT 1-3 MINS IN BETWEEN SETS)

3 SETS LEG EXTENSIONS  (FOCUSING QUADS)
3 SETS LEG CURLS ( FOCUSING HAMSTRINGS)
3 SETS ABDUCTOR MACHINES ( INNER THIGHS)
EACH SET AIM FOR 12-15 REPS

- 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

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

Seated hamstring leg curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Warm up / PRE EXHAUST

EXERCISE 1: LEG PRESS ( SHOULDER WIDTH GRIP)
ALTERNATIVES: BARBELL SQUAT, MACHINE LEG PRESS
3 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 12-15 REPS to FAILURE REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1:  TWO 45 LB PLATES ON EACH SIDE FOR 10 REPS
BUILD UP SET 2: FOUR 45 LB  PLATES ON EACH SIDE FOR 10 REPS 
BUILD UP SET 3: FIVE 45 LB PLATES ON EACH SIDE FOR 8 REPS

WORKING SET 1: SEVEN 45 LB PLATES ON EACH SIDE TO COMPLETE FAILURE (12-18 REPS) FOCUS ON 2 SECOND ECCENTRICS.
WORKING SET 2: TYPICALLY WOULD DECREASE WEIGHT BY 10% 
SO I WOULD USE SIX 45 LB PLATES ON EACH SIDE TO COMPLETE FAILURE (12-18 REPS) FOCUS ON 2 SECOND ECCENTRICS.

- Place feet shoulder width 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

Leg press

EXERCISE 2 : SMITH MACHINE SQUAT OR HACK SQUATS (CHOOSE ONE)
2 BUILD UP SETS OF 8-10 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 12-15 REPS To FAILURE (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

- With heels elevated and feet close
- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith-machine squat

EXERCISE 3: QUAD LEG EXTENSIONS 
2 BUILD UP SETS OF 8-10 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-12 REPS to FAILURE (REST FOR ABOUT 1-2 MINS IN BETWEEN SETS)
EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1: 100 LBS 8 REPS
BUILD UP SET 2: 140 LBS 10 REPS
BUILD UP SET 3: 180 LBS FOR 8 REPS
WORKING SET 1: 220 LB  TO COMPLETE FAILURE (12-14 REPS)
WORKING SET 2: TYPICALLY WOULD DECREASE WEIGHT BY 10% 
SO I WOULD USE 200-210 LBS  TO COMPLETE FAILURE (8-14 REPS)

- 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

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

Exercise Instructions
At this point of the workout you should be fairly fatigued so contraction and constant tension with a moderate weight is what we need. Nothing too heavy unless you are capable of controlling it fully.
EXERCISE 4 : LYING DOWN LEG CURLS
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-15 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

Adjust weight as needed during this exercise.

Lying hamstring leg curls

EXERCISE 5 : STIFF LEGGED DUMBBELL HAMSTRING DEADLIFT
2 BUILD UP SETS OF 10-12 REPS. 
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-15 REPS (REST FOR ABOUT 1-2 MINS IN BETWEEN SETS)

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell stiff leg deadlift

EXERCISE 6 : MACHINE SEATED CALF RAISE
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 10-15 REPS (REST FOR ABOUT 1-3 MINS IN BETWEEN SETS)

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

LOWER DAY A

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