Name: Playbook - YoBoyRoy 🤙🏼 - LEGS (5/20/26)
Uploaded: 2026-06-06T18:40:10.466Z
Duration: 75 min
Description: LEGS (5/20/26)

a man who stands for nothing will fall for anything

- Adjust the seat so that the knees are directly inline with the axis of the machine
- Select the desired resistance on the weight stack and insert the pin
- 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, keeping yourself sitting flat on the machine
- As you lock out the knees, exhale to complete the repetition
- Lower the weight slowly until your feet are no further back than the knees and the thighs are fully stretched

Machine Leg Extensions

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
 - Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat

- Position yourself with your upper back on the pad and your shoulders square under the shoulder pads
- Grasp the handles in front of you and place your feet shoulder-width apart on the platform below
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the platform
- Press your mid-foot and heels into the platform as you begin to stand up, by extending the knees and hips returning  to your starting position

Hack Squat

- Adjust the height and weight on the machine, stand under the shoulder pads and place the balls of your feet on the platform with your toes pointed forward and your heels hanging off the platform
- Extend the legs and ankles and release the safety bar
- Lower the ankles by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, lifting the weight as high as you possibly can
- Pause and squeeze at peak contraction before lowering back down into the stretched position
- Repeat for the desired number of reps, then re-lock the safety bar

Machine Standing Calf Raise

- 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

Dumbbell double walking lunges

Ab Circuit

LEGS (5/20/26)

REST (6/7/26)

Alex

Ryan

BACK (6/6/26)

ARMS (6/5/26)

Dustin

Maybe once my shoulder gets better it’ll be a 5/5

W work out chest pump goes hard and the shoulders feel good

CHEST (6/4/26)

Changed hack squads for leg press we don’t have a hack squad machine at my gym

LEGS (6/3/26)

BACK (6/2/26)

Joseph

ARMS (6/1/26)

REST (5/31/26)

Lars

CHEST (5/27/26)

Honestly it was a good leg day. Usually I hate bulg squat but I enjoyed this one

LEGS (5/29/26)

BACK (5/28/26)

Dylan

ARMS (5/27/26)

A great lineup as always. Not a huge fan of the shoulder heavy days but that’s because I’m coming back from a shoulder injury

CHEST (5/26/26)

LEGS (5/25/26)

REST (5/24/26)

10/10, totally zoned out on the rows and pushed more than usual

Mason

BACK (5/23/26)

ARMS (5/22/26)

CHEST (5/21/26)

REST (5/19/26)

Substituted T Bar for bent over row and cross back for straight arm pull down, it was 🤌🏻

BACK (5/18/26)

Finished the end circuit got me such a good pump I couldn’t get my arms out of my sleeves 😂

Daniel

ARMS (5/17/26)

CHEST (5/16/26)

LEGS (5/15/26)

BACK (5/14/26)

ARMS (5/13/26)

Marley

CHEST (5/12/26)

I’m just getting back and it feels great

Rhett

The hardest part was walking out of the gym

LEGS (5/11/26)

REST (5/10/26)

BACK (5/9/26)

ARMS (5/8/26)

Almost dropped the weight on myself with the BD shoulder press 😂

CHEST (5/7/26)

Had a bad personal day and it led into my lift. But I got it done

LEGS (5/6/26)

Love that kinda workout all isolating movements

BACK (5/5/26)

First day back since running a marathon, felt great

ARMS (5/4/26)

REST (5/3/26)

Liam

Pushed harder than before and felt so good

CHEST (5/2/26)

LEGS (5/1/26)

BACK (4/30/26)

ARMS (4/29/26)

CHEST (4/28/26)

First leg day in a while ive actually felt good muscle activation in a while

LEGS (4/27/26)

REST (4/26/26)

BACK (4/25/26)

ARMS (4/24/26)

Much needed therapy after a hard day. God id good 🙏

LEGS (5/20/26)

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