Name: Playbook - Adam Swanson - Lower Body (Quad Focused)
Uploaded: 2024-04-05T14:21:03.001Z
Duration: 65 min
Description: Lower Body (Quad Focused)

05/04/24

Back To My All Time Fav Split! 💪🏼

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3 rounds of the movements below with no rest in between rounds.

⁃Feet outside shoulder width.
⁃Sit as low as you can in the squat.
⁃Grab both of your big toes with your arms inside your knees.
⁃Look up to the ceiling and inhale.
⁃While still grabbing your toes, press your hips back and stand up as high as you can.
⁃Exhale, tuck your chin in, and fold overtop.
⁃Return back to a squat and look up.

Squat to Stand Stretch

* Reps Are PER Side

⁃Assume exaggerated lunge position with right leg in front and left leg straight behind.
⁃Reach down and place left hand on ground at instep of right foot.
⁃Open up chest and reach right arm to sky; hold for one second.
⁃Rotate torso to start position and swing right arm across chest.
⁃Repeat stretch for specified reps; perform set in opposite direction.

Worlds Greatest Stretch

In one fluid movement I want you to:
⁃Arch your back.
⁃Suck in your stomach.
⁃Bring your hips forward.
⁃Tuck your chin into your chest.
⁃Round your shoulders forward like you are reaching.
⁃Inhale.
⁃Hold for 2 seconds.

Cats & Dogs

Warm Up! 🔥

There was no actual leg press here so I had to use this.

- Go down all the way. Pause. Come up half way. Go back downs and then all the way up.
- Thats one rep. 
- Your quads should be under constant tension with these and burning!

1.5 Leg Press

- Feet inside shoulder width.
- Heels slightly in, toes pointed out.
- Place pressure on your heels and the outsides of your feet to hit the outer part of your quads.
- Control the negative of every rep and pause slightly at the bottom to create extra tension.

Narrow Stance Barbell Squats

*Reps Are PER LEG*

Drop all sets and burn out with Bodyweight.

Dumbbell Bulgarian Split Squats (DROPS!)

Drop the last set. 10 drop fail.

- Point your toes towards the ceiling.
- Keep your butt pressed to the bench and don’t let It come off.
- Slowly lower the weight into a complete stretch without letting the weight rest at the bottom.
- Explosively drive the weight up into a full contraction.

Leg Extensions (Drop Last Set!)

- Elevate your heels for more quad activation.
- Drive your knees out and your hips back as you lower yourself down.
- Keep your spine neutral and straight throughout the entire movement.
- Keep the DB snug at about neck height.

Dumbbell Goblet Squat - Elevated

Reps Are Per Side.

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee

Lateral Lunge

Quad Burner 🔥

Lower Body (Quad Focused)

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Upper Body (Push Focus)

Arms/Calves

Adrienne

Lower Body (Hamstrings + Glutes Focus)

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Lower Body (Quad Focused)

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