Name: Playbook - Alyssa Higham - Week 1 - Day 4 (Legs: Quad Focused)
Uploaded: 2022-04-26T00:55:10.636Z
Duration: 60 min
Description: Week 1 - Day 4 (Legs: Quad Focused)

Lower Body - Quad focused 

1. Barbell Squats 
10, 8 , 8 , 8 , 6 reps

2. Leg Press 12 reps x 4 sets 

3. SUPERSET
- Leg Extensions 12 reps x 4 sets
- DB Walking Lunges 12 x 4 

4. Dumbbell Sumo Squats 
12 reps x 4 sets 

5 MINUTE AMRAP FINISHER: Rotate through the 2 exercises and see how many rounds you can complete in the 5 minutes 

- Froggy Squat Pulses 15 x reps
- Lateral Step Overs 20 x reps

- Set barbell height to be at chest height
- Hands to be just outside shoulder width
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower driving your knees out 
- Reach parallel and push through your heels to come back up
- Control the weight on the way down and explode up

Barbell Back Squat

- Place feet higher on the platform
- 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 (Glute Focused)

- 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 (Quads)

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

SUPERSET

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squats

- Rotate through the 2 exercises with no rest and see how many rounds you can complete in 5 minutes 

- Try aim to complete 3 rounds

- Start by standing in a squat position
- Place your hands together in front of you between your legs 
- Bend your knees and push your hips back squatting until your thighs and hands are parallel yo the ground 
- Return back to your starting position

Froggy Squat Pulses

- Standing next to a bench or box
- Place your foot on top of the bench
- Drive through your heel to stand up bringing your opposite leg up and over the step to the other side

Week 1 - Day 4 (Legs: Quad Focused)

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