Name: Playbook - Adam Braud - Legs (quads and glutes) | 9/1/2022
Uploaded: 2022-12-27T20:22:35.706Z
Duration: 70 min
Description: Legs (quads and glutes) | 9/1/2022

Firing up the old quads and buns. Time to go to work. Don't short change yourself. Get it done

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 (toes in, fwd, out)

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 (db or bands are ok)

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

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 to press off the front leg as much as possible.

Dumbbell Reverse Lunge (reps are 8 per leg)

Place the dumbbell on your hips.

Push through your heels to raise your hips.

Squeeze your glutes as you come up.

Pause at the top.

Keep your chin tucked the entire time.

Dumbbell Glute Bridge

Hang from a bar.

Tuck your knees up in a controlled manner.

Do not swing back and forth.

Focus on activating your core.

Lower and repeat.

Hanging Knee Tuck

Legs (quads and glutes) | 9/1/2022

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 (quads and glutes) | 9/1/2022

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