Name: Playbook - YoBoyRoy 🤙🏼 - Beginner
Uploaded: 2024-08-14T16:45:27.998Z
Duration: 60 min
Description: Beginner

Nothing to improve it was my first time going to the gym after getting out of the military and it smoked me. Loved it can't wait to start my grind!

Caleb

It was good had to swap out seated calf raises for standing calf raises but aside from that was really nice

Connor

Made me feel like I actually accomplished something in the gym. Great workout 🫡👍

Miles

I’ve always been nervous going to the gym. I’ve never been a very muscular person (I’m more of the scrawny build) and I never really knew what to do. 

Did my first solo gym workout in more than 5 years and it was awesome. The workout was intense and I found the videos included very helpful!

Landon

Definitely feeling it, first time doing a program type thing!

Beckham Willis

- pick a weight you can do 8 hard reps of, then burn out the legs with air squats. -Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

-drop the dumbbell and finish out each set with some air squats 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels elevated air squat

Superset

- Grasp the barbell with an overhand grip (palms facing back), and hands shoulder width apart
- Slowly lower the bar with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Leg Curls

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward  (your heels will naturally hang off)
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves
- Release back down to the stretched position and repeat

Seated Calf Raises

Beginner

Got going before the daily workout was in, hit some tree trunks baby, feels dead

Mason

Didn’t complete everything, joining back after a huge break. My legs are dying which is sick lol

Beginner

Community

More workouts from YoBoyRoy 🤙🏼