Name: Playbook - Steven Cao - Week 3 Day 3 : Quads & Hamstrings + Calves
Uploaded: 2022-12-28T22:36:26.172Z
Duration: 60 min
Description: Week 3 Day 3 : Quads & Hamstrings + Calves

Week 3 VOLUME + STRENGTH COMBINED THIS WEEK*

• We  will be incorporating and utilizing supersets & rest/ pause sets  - using a manageable weight is for all sets is going to be a key point to follow.
• For the supersets exercises you will only be completing 3 working sets aiming for 10-12 reps for both exercises within the superset.
• For rest/ pause sets aim for 8-10 reps per segment.
• For straight sets use a moderate manageable weight to perform assigned rep range.

◽️3 working sets for each working sets aiming for 8-12 reps. - working sets should be met at the given rep ranges. (Try to use 70-75% of 1 rep max)

Leg exercises:
Barbell squat- straight set
Leg press (foot placement higher on platform focusing hamstrings )- straight sets & rest/ pauses 
Leg curls superset stiff leg deadlifts
Leg extensions superset Walking Lunges using Dumbbells
Machine calve raise - straight set

- 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
Warm up: 
For the first three warm up sets I want to focus on really controlling the weight and doing 2 to 3 second negatives.
You should be going fairly light since it's a warm and really focusing on feeling the weight before increasing the workload. Aim for 8-12 reps for the warm ups.

Sequence 1:
For working sets : I want you to go for 10 to 12 reps using a heavy workload you should feel
exhaustion at the end of every set.
Rest for 2-3 mins in between these sets.

Total sets on squats performed :

Barbell back squat

Exercise 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.

▫️3 working sets for each workout using this sequence. 
Starting off the exercise I want you to aim for 8-10 consecutive reps, once completed rest for 20-25 seconds then immediately aim for another 8-10 consecutive reps. Use a weight that is manageable for this sequence.


- 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

Leg press (glute focused)

3 supersets aiming for 10-12 reps for these exercises

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

Seated hamstring leg curls

- 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

Leg curl superset barbell stiff legged

- 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

- 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.
3 total super sets of 10-12 reps per leg.
Use a manageable weight and adjust accordingly to set for a challenge.

Dumbbell double walking lunges

Leg extensions superset lunges

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Exercise Instructions
For this exercise I want you to do pyramid up in
weight where are you increase weight each set so don't start the exercise off too heavy.
Total working sets 5. 
Set 1: 10-15 reps
Set 2: 8-12 reps ( Increase weight)
Set 3: 6-12 reps ( Increase weight)
Set 4: 6-12 reps
 (For set 4 - Keep weight the same as set 3)
Set 5 : 6-12 reps ( Decrease weight )

Rest 55-75 seconds between sets

EZ bar bicep curls

- 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

Week 3 Day 3 : Quads & Hamstrings + Calves

START HERE: P3AK BUILDER 🦾 EXPLAINED

Hunter Knoblauch

Nathaniel

Weldon

Week 1 Day 1: CHEST

JarrettHuang

Sierra

Hide

Week 1 Day 2: BACK / LATS

Week 1 Day 3: QUADS & HAMSTRINGS + CALVES

Week 1 Day 4: REST DAY

Most pumped guy in the gym RN, let's mfking gooo!!

PJ Buff Noodle Sr.

Week 1 Day 5: Biceps / Triceps + TRAPS

Week 1 Day 6: SHOULDERS / REAR DELTOIDS

Week 1 Day 7: REST DAY

Ruel

Roberto

Week 2 Day 1: CHEST + BICEPS

Week 2 Day 2: BACK / LOWER LATS + TRICEPS

Week 2 Day 3: Quads & Hamstrings + Calves

Week 2 DAY 4: REST DAY

Week 2 Day 5: SHOULDERS / REAR DELTOIDS

Week 2 Day 6: ARMs + TRAPS

Week 2 DAY 7: REST DAY

Week 3 Day 1 : Chest + Triceps

Week 3 Day 2 : BACK / LATS

Week 3 Day 4 : REST DAY

Week 3 Day 5 : Deltoids + TRAPS

Week 3 Day 6 : ARM DEMOLITION

Week 3 Day 7: REST DAY

Week 4 Day 1: QUADS+ HAMSTRINGS / CALVES

Week 4 Day 2: CHEST

Week 4 Day 3: REST DAY

Week 4 Day 4: BACK + LATS (MASS FOCUSED)

Week 4 Day 5: THICKER ARMS

Week 4 Day 6: DELTOIDS + TRAPS

Week 4 Day 7: REST DAY

Week 3 Day 3 : Quads & Hamstrings + Calves

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