Name: Playbook - Steven Cao - Week 1 Day 3: QUADS & HAMSTRINGS + CALVES
Uploaded: 2022-12-28T22:36:26.111Z
Duration: 50 min
Description: Week 1 Day 3: QUADS & HAMSTRINGS + CALVES

Sierra

Week 1 PHASE 
• We will be focusing on moderate weight aiming for more reps and volume.

Week 1 Day 3 :Quads / hamstrings + calves
Exercises
Leg extensions 
Leg press (shoulder width grip)
Barbell squat or hack squat or smith machine squat
Leg curls (hamstrings)
Seated Calve raise

( alternatives are fine, find which machines contract best and stick to them for this program.) 

▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Coaching instructions
▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- 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

Coaching instructions
▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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
Coaching instructions
▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Barbell back squat

- 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.

Coaching instructions
No preparation or build up sets needed. Straight into working.
▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Lying hamstring leg curls

- 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.

Coaching instructions
▫️2 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Stiff legged deadlift

Coaching instructions
▫️4 working sets for each workout: 12 to 18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

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

Week 1 Day 3: QUADS & HAMSTRINGS + CALVES

Community

More workouts from Steven Cao