Name: Playbook - YoBoyRoy 🤙🏼 - legs (6/6/25)
Uploaded: 2025-07-11T22:36:43.434Z
Duration: 75 min
Description: legs (6/6/25)

Donovan

W leg day and I’m glad to start back on the grind after a month hiatus

Ryan

- Load the machine with the desired weight and position your shoulders and back against the pads
- Position your feet at shoulder width, extend your legs, and release the safety handles
- Slowly lower the weight by bending your knees until your knees are bent to 90 degrees
- Reverse the movement by driving into the platform and extending the knees and hips

Hack Squat

- 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

- Go as DEEP as you can, then bounce out partial reps once failure is reached 
- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Standing Calf Raises

8 full goblet squats with a heavy weight followed by air squats till failure

Dumbbell heels elevated goblet squat

Heels elevated air squat

Quad Blaster

- Lying on your back, hands on the ground at your sides or tucked under the glutes for support
- Keeping your legs straight, raise them up until you form a 90° angle with your upper and lower body
- Lower your legs slowly, stopping them just short of resting on the floor

Lying Leg Raises

- Start in a solid side plank position, the feet stacked on top of each other and the elbow below the shoulder
- Rotate the body and hips toward the floor, bringing the top hand under the body and reach through the window between your body and the floor
- Bring the body slowly back to the starting position and reach the hand towards the ceiling
- Complete desired reps then repeat on the opposite side

Side Plank Reach Through

- Sit down, holding a medicine ball
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the medicine ball to one side
- Twist your torso and bring the medicine ball to the opposite side
- Alternating back and forth for time or reps

Med Ball Russian Twists

- Lay down on your back with your lower back pressed into the ground
- Place your fingertips near your ears, elbows pointed out
- Bring your legs up into a table top position (knees and hips bent to 90°)
- Engage your core and raise your shoulder blades off the floor
- Straighten the right leg long while turning the upper body left, bringing your right elbow toward the left knee (twist through the core and lead with the shoulder rather than your elbow)
- Switch and repeat on the opposite side
- Alternating back and forth for desired time or reps

Bicycles

ab circuit

legs (6/6/25)

chest n shoulders (7/12/25)

Long day, felt like I slacked but still got it done

Nathan

Definitely the muscle group I need the most work in!

back n delts (7/11/25)

Aidden

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

arms (7/10/25)

Legs feeling thicccc! I actually love the Bulgarian at the end instead of start. 🪾🪾

bulgarian’s for finisher is a felony roy😭

Jeff

legs (7/9/25)

Was sick for a few days back at it strong

Chase

It was amazing a little busy but for my first time it feels amazing

Rubinson

chest n shoulders (7/8/25)

Kyle

My back feels better than it ever has before

It was my first workout pretty much ever very challenging but i think it was a great start thank you

Connor

back n delts (7/7/25)

rest (7/6/25)

Feeling good for the first time in a while

Lukas 

arms (7/5/25)

Mason

july fourth leg day 🇺🇸

Killer workout, I I love the pump running through my upper chest

Jose

chest n shoulders (7/3/25)

Back is feel thick. Abs felt the intensity

back n delts (7/2/25)

Owen

arms (7/1/25)

Woke up really tired but got it done still

legs (6/30/25)

rest (6/29/25)

chest n shoulders (6/28/25)

back n delts (6/27/25)

arms (6/26/25)

WOOOO LETS GOOOO! This was a really good workout more high volume!

legs (6/25/25)

chest n shoulders (6/24/25)

Mainly by fault. Had to rush it but got it done

I got two different variations of t bar row

back n delts (6/23/25)

rest (6/22/25)

arms (6/21/25)

legs (6/20/25)

Got all new prs today especially bench 💪

chest n shoulders (6/19/25)

Meant to do five stars. My form needs improvement

back n delts (6/18/25)

W workout, had to go lighter today since I’m sick haha, grind don’t stop

arms (6/17/25)

Didn't complete everything - didn't want to fry my legs too bad: got a Spikeball tourney today.

Chris P

legs (6/16/25)

rest (6/15/25)

Got some new pre on incline DB and smith press

Worked out on a cruise ship today. Actually hella nice.

chest n shoulders (6/14/25)

Great back set, really felt the gains today 💪

Antonio

back n delts (6/13/25)

Haven’t done that forearm workout before, got a crazy pump, awesome!

arms (6/12/25)

Stephen

legs (6/11/25)

Bill

chest n laterals (6/10/25)

My triceps are holding me back, i can feel it

I’m really enjoying these workouts! I have to make a couple changes regarding abs and cardio due to rugby training and work but the main portions are FANTASTIC

Freddie

back n delts (6/9/25)

Great day for rest, playing siege, and prayer

rest (6/8/25)

Anthony

Great pump and just all around good good day

arms (6/7/25)

Yazeed

chest n delts (6/5/25)

Started rock climbing, so the gym might come second to that this month. Loving the workouts Roy!

back n delts (6/4/25)

Tyler

arms (6/3/25)

We love leg day, haha but first day back into the gym after like 6 months, this is a great app and I’m glad I tried it helps a lot

legs (6/2/25)

rest (6/1/25)

chest n laterals (5/31/25)

I was overweight in my teen years and always hated it. My fitness goal is to never go back to that.

legs (6/6/25)

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