Name: Playbook - Adam Braud - WHEELS | QUADS & HAMS FOCUS
Uploaded: 2023-07-24T17:23:33.352Z
Duration: 75 min
Description: WHEELS | QUADS & HAMS FOCUS

Lower body focus. Lots of work here. 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

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

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.

Leg Extensions

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

Machine Standing Calf Raise

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

Keep your low back as flat on the ground as you can and lift your legs and arms straight to the sky.

Using your core, slowly lower your legs and arms to the ground making sure to control the speed. 

Pause for a moment at the bottom and come back up slowly.

No momentum.

4-Way Dead Bug

WHEELS | QUADS & HAMS 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

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

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

Logan

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.

WHEELS | QUADS & HAMS FOCUS

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