Name: Playbook - Adam Swanson - Lower Body Day (Quads Focused)
Uploaded: 2023-05-07T17:44:43.094Z
Duration: 75 min
Description: Lower Body Day (Quads Focused)

01/07/22

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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! 🔥

- I’m not a fan of “ass to the grass” squats. Especially if we are just looking for maximal activation under minimal risk.
- Avoid a posterior pelvic tilt (better known as a butt wink) at the bottom of your squats. This differs from person to person.
- For me personally, going lower than 90 degrees is when I notice my “butt wink” so I always try to control my moves and stop before that!
- Brace your core before every rep to keep you tight and give you more stability!

Barbell Squats

- Pause at the bottom for 5 honest seconds.
- Keep your knees drove out and really think about placing all the tension in your legs as you complete the pause.

Barbell Paused Squats (5 Second Pause)

- 3 Second negatives, 3 second positives.
- Control the weights for 3 seconds on the way down.
- Control the weights for 3 seconds on the way up. Don’t just explode to the top.
- Keep your Core braced at all times and your knees out.

Tempo Barbell Squats (3:0:3:0)

- Feet inside shoulder width.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Do not lock out your knees at the top.

Narrow Stance Leg Press

- 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

Quad Compound Set #1

*3 Second Negatives*

- Feet are inside shoulder width. Heels slightly pointed in, toes out.
- Try not to rest at the top and keep the reps consistent and moving.
- You should feel your quads BURNING on this one!

Narrow Stance Hack Squats

FINISH THEM OFF!

- Take big steps out in front of you.
- Press through the heel of your front foot on each step.
- Use your hamstrings/glutes to advance you forward and squeeze hard at the top.

Barbell Walking Lunge

Quad Compound #2

Lower Body Day (Quads Focused)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

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

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Lower Body Day (Quads Focused)

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