Name: Playbook - Trevor Siggs - W4/D2 Leg Day
Uploaded: 2021-05-18T17:18:07.531Z
Duration: 55 min
Description: W4/D2 Leg Day

In this workout you will be hitting various leg exercises that will help you to build bigger and stronger legs. They will target the quads, glutes, hamstrings and calves. The more weight you can do, the better but always make sure form is stable before adding more weights to your sets.

Here you will be doing barbell back squats which will target almost every major muscle of your legs. This workout should be a staple in every leg workout you do! Form is vital when it comes to heavier weights on back squats! Keep your shoulders pinched back right before you put the bar on your back to help alleviate the pressure, almost like doing a shrug motion. Once the bar is set on your shoulders (never the neck!) you want to get a stable foot foundation. I recommend your toes pointed outward between 10-2 for your foot positioning. Do not allow your back to fall forward or arch, always hit at least 90 degrees for a full range of motion and lastly, the weight should always be on your heels. If you find that your pushing off your toes and your heels are off the ground, you need to keep your back at a higher position. Find a spot on the ground or wall that you can focus on as you perform the reps. Always perform at least a few light sets with 12-15 reps before going heavier on squats.

Barbell Back Squats

In this exercise you will be doing weighted lunges with a barbell. I personally like to use the smaller barbells with pre-set weights. When you perform these you want to keep a flat and straight back at all times. You do NOT want to over lunge, it will create too much tension on the knees, you should have shorter steps where you can focus all the weight and tension on the quad that is moving forward. I prefer walking for added core work to the exercise, however you can stay in place if you prefer that. Remember that a set of 10 is actually 20 total steps, in order to hit 10 lunges on each leg.

Walking Barbell Lunges

Here you will be doing a squat variation, this exercise is great for getting a deeper squat range of motion. You will be holding a DB for added weight, the way to hold it is called goblet squats. Remember to keep your back up and not allow it to fall forward. Push the weight through your heels. Find the proper adjustment for your feet placement. I tend to keep my feet pointing straightforward on these, as it feels more natural.

Sissy Goblet Squats

Here you will be doing what’s called a hack squat, however we are reversing it for added muscle tension in the hamstrings, glutes, and calves. This is a great way to engage the back muscles of your legs and take added pressure off your lower back. Make sure you have a wide stable base, keep a 10-2 foot stance, and always keep the weight on the backs of your heels.

Reverse Hack Squats

Here you will be using a lying hamstring curl machine, this will be targeting the hamstrings and glutes. You will be doing single leg sets with a pause at the top of the curl, this will add a better tension and exhaustion of the hamstring. Make sure you properly adjust the machines settings to fit your body’s heights and lengths. Contract those hamstrings as curl and pause each rep.

Lying Single Leg Hamstring Curls w/ Pause

This is a basic seated calf raise exercise, however you will be aiming for the inner parts of your calves as your toes will be adjusted to a 10-2 position (pointing outwards). Make sure this is a slowed down exercise, many people tend to bounce as they go down and come up.. avoid that and get a deep slow stretch on each rep.

Seated Calf Raises w/ Outward Stance

This is a basic seated calf raise exercise, however you will be aiming for the outer muscles of your calves as your toes will be adjusted to an inside position (your heels should be out more than your toes, some people call it pigeon toes) Make sure this is a slowed down exercise, many people tend to bounce as they go down and come up.. avoid that and get a deep slow stretch on each rep.

Seated Calf Raises w/ Inward Stance

W4/D2 Leg Day

Jeff

Amazing ! It would great if you can add alternative workouts when machines are not available at the gym

Good.  Did this as a home workout so trying to find some pull up alternates. Otherwise great workout!

Joseph

W1/D1 Back/Cardio Day

Alex

reverse hack squat machine doesn’t exist at either of the two large gyms I have access to - potential alternative workouts could be helpful

Mikey

W1/D2 Leg Day

Great workout.  It was nice to add some structure to my routine.  Hoping to keep it up 👍🏻

Daniel

Bruce Islas

W1/D3 Arms & Abs

W1/D4 Rest/Recovery/Cardio Day

super pump, could be a bit longer though, maybe one exersice more??

Nico Casal

Great. The last exercise was hard to copy. I’m not supposed to lean against the seat right?  It also felt like I was pushing up vs out.

Casey

W1/D5 Chest Day

It was a great way to relax my muscles after a week of intense training! 🦵

W1/D6 Rest/Recovery/Cardio Day

These are so great and efficient - thank you

Brian

A great burning workout! Shoulder and ABS are on 🔥

Rene lopez

W1/D7 Shoulders & Abs

Back and shoulders are burnin! The cardio in the end 🥵 worth it!

W2/D1 Back/Cardio Day

Always a killer, but amazing workout 👊🏻

Josh Josevski

W2/D2 Leg Day

W2/D3 Arms & Abs

W2/D4 Rest/Recovery/Cardio Day

Jeremy

Chest is really burning those last reps woohoo! The progress is feeling good!!!

W2/D5 Chest Day

W2/D6 Rest/Recovery/Cardio Day

Being really consistent this week on the program!! Shoulders are burning 🥵 up 🔥

W2/D7 Shoulders & Abs

These workouts just keeping getting better and better. I definitely seeing results and feeling real good. Big progress ahead!

W3/D1 Back/Cardio Day

Friday night! Heavy leg day. Getting this chicken 🍗 thick! 😂 feeling good leaving the gym 💥👊🏽

W4/D2 Leg Day

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