Name: Playbook - Adam Braud - Legs (quad focus) | 9/19/2022
Uploaded: 2022-12-27T20:23:13.999Z
Duration: 75 min
Description: Legs (quad focus) | 9/19/2022

Quad focus today. Lots of reps. Get ready!

Lying on the machine, be sure to set the footpad to the correct distance for your leg length. Whatever is comfortable. 

Pulling with your hamstrings, curl the weight up and touch your thighs with it. 

Resist the urge to yank it or use momentum to get the weight up. 

Focus on strict form and the full range of motion.

Lying Leg Curl (seated or standing)

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 (standing if this is not available)

Keeping your back flat against the pad, lower your legs towards your chest

Drive through your heels to press back to starting position

Leg Press (quad focused) | Barbell Squat or Hack Squat is ok

One leg at a time. Focus on full extension and lower the weight under control. 

Rest 45sec between legs. 

You should be getting close to failure each set.

Unilateral Leg Extension

Set the pad just below the hips. 

Get into position by pointing the toes out 45 degrees.
 
Round your back forward and lower. 

Keeping the back rounded, pull yourself up using your glutes and hamstrings. Focus on squeezing your glutes primarily. 

You can add weight to your hands if needed. 

You should feel this in your glutes and hams, not your low back.

Glute Focused Back Extensions

Standing with a dumbbell (db) in one hand.

With your feet in a strong stance, keep your hips stationary and allow the db to slide down your thigh. 

Using your opposite oblique, crunch over to the opposite side. 

Focus on contracting the core as best as you can.

Standing Tea Pot (reps are per side)

Legs (quad focus) | 9/19/2022

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.

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 (quad focus) | 9/19/2022

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