Name: Playbook - Adam Braud - LEGS | GLUTES & QUADS FOCUS
Uploaded: 2023-07-24T17:38:46.257Z
Duration: 75 min
Description: LEGS | GLUTES & QUADS FOCUS

Single leg focus. Lots of glutes and hams. Prepare to be sore. 😂

Keep your chest up and hold dumbbells by your sides.

Step back and bring a knee down until both legs are at 90 degrees.

Step forward to return to the initial position.
 
Complete desired reps, and then, repeat on the opposite side.

Be sure press off the front leg as much as possible.

Dumbbell Reverse Lunge

Sit on the machine with the pad at the bottom of your shin.

Extend your legs engaging your quads.
 
Pause at the top and lower slowly.

REPS ARE 10-20 RANGE

Leg Extensions

Focus on psuhing the butt back to force the pressure into your hamstrings and glutes. 

Try to keep the Dbs close to your legs to protect your lower back.

Db Straight Leg Deadlift

Using a 45° back extension machine, set the pad just below hip level.

With your toes straight, lower yourself as far as you comfortably can while keeping your low back engaged and torso straight. 

Using your hamstrings, glutes, and low back, bring yourself back to the starting position.

Be sure to squeeze your glutes at the top and resist the urge to hyper-extend backward.

Back Extensions

Press up using your toes and activate your calf muscles.

Lower slowly stretching the calf muscles.

Resist the urge to bounce off the bottom.

You want to stretch at the bottom for 1 to 2 seconds, then contract in a controlled manner.

Seated Calf Raise

Hold the plank on your elbows for as long as you can. Be sure not to allow your hips and low back to dip. Rest briefly and immediately go into clamshells on each side. You want to do max reps on each leg.

Elbows under shoulders and hands out front.

Engage your core and hips. 

Notice my back is slightly rounded. This happens when you focus on flexing your core. 

Do not allow your hips to drop past your chest. This will hurt your low back.

Plank (Elbows)

Lying on your side and resting on one elbow, bring your knees to about 45°.

Pressing through your obliques, hips, and glutes, rise up separating your thighs like a clamshell. 

Lower back down under control and repeat.

Side lying clamshells

Plank + Clamshell

LEGS | GLUTES & QUADS FOCUS

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

LEGS | GLUTES & QUADS FOCUS

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