Name: Playbook - YoBoyRoy 🤙🏼 - LEGS (5/25/26)
Uploaded: 2026-06-06T18:40:10.442Z
Duration: 75 min
Description: LEGS (5/25/26)

Dylan

Adjust the Machine: Load the desired weight and adjust the ankle pad so it rests just above your heel/ankle.
Position Yourself: Stand in the machine, placing the working leg behind the pad and the other leg on the ground. Lean forward slightly and rest your elbows on the padding, gripping the handles for support.
Execute the Curl: Exhale and, in a controlled motion, curl your heel up towards your glutes until your hamstring is fully contracted.
Hold and Lower: Briefly squeeze your hamstring at the top, then slowly return your leg to the starting position.
Repetitions: Complete all reps on one leg before switching, or alternate as preferred.

Standing Leg Curl

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Barbell RDL

- 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

- 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

- Start by sitting on the machine with the pads positioned outside of your legs, and select your desired resistance
- In a controlled manner, open your thighs outward against the pads
- Pause at peak contraction before reversing the movement, returning your legs to starting position

Hip Abduction Machine

- Set the bar in the rack at the appropriate height
- Position yourself under the bar, racking it across the back of the shoulders and traps
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- 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 floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Smith Machine Squat

LEGS (5/25/26)

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)

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)

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)

LEGS (5/20/26)

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 (5/25/26)

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