Name: Playbook - Adam Braud - Legs (Quad focus) | 8/22/2022
Uploaded: 2022-12-27T20:21:37.117Z
Duration: 80 min
Description: Legs (Quad focus) | 8/22/2022

Adam’s program is getting me to love leg day again! Not painful, but a tough workout. Starting to really see the gainz coming in.

Mikel

We are blowing up the quads today. Get ready for some real burn. Push hard and be relentless.

Always warm up before training and do warm up sets before starting your work sets on any movement.

Focus on controlling the negative (lowering) phase of the movement, and squeeze at the top.

Unilateral Leg curl (lying, seated, or standing)

Adjust fit on calf raise machine.

Stand up onto your toes activating your calf muscles.

Lower slowly while stretching the calf muscles.

Keep your core tight, and do not allow your hips to dip forward. 

Be sure to get a stretch at the bottom and feel the contraction at the top.

Machine Standing Calf Raise

Placing the bar on your back, find a position that feels comfortable. 

Shrug up a bit and push your upper back up to create a shelf or cushion for the bar. 

Do not use a pad as it will force more pressure into the low back. 

Brace your abs and low back. 

Place the feet slightly wider than shoulder-width apart. 

Toes should be pointing out about 15 degrees. 

As you lower, push your knees out. 

Lower as far as you can. 

Use the glutes and quads to stand up. 

Place small plates or a riser under your heels, if needed, to get lower and into a more comfortable position.

Barbell Back Squat (Smith Machine or Hack Squat)

These reps are 12 per leg. 

Focus on not pushing off with the back foot but rather using the active foot as much as possible. Lean forward slightly at the bottom of the movement to stretch the glute.

Db Walking Lunges

Db Back Extension

This is one minute per hand. You should focus on not allowing the torso to lean toward the weighted side. 

You will feel this in the obliques. Stay tight and keep working. 

Use straps if you need to for your grip.

Single Arm Farmers Carry

Legs (Quad focus) | 8/22/2022

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

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

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

Legs (Quad focus) | 8/22/2022

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