Name: Playbook - Andrei Deiu - Legs: Quads
Uploaded: 2022-09-30T21:33:29.169Z
Duration: 45 min
Description: Legs: Quads

El-MORADO

Xenos

Hussein

Oscar

Eftimie Octavian

Legs: (Quads)

- Leg Extensions
2 warm up sets, 3 working sets 10–15 reps (squeeze & hold at the top every rep) , last set is a triple drop set. 

- Hack squats
4 working sets x 10-12 reps (increase weight each set & pause 3 sec at the bottom) 

- Leg press
2 x wide stance 12-15 reps
2 x close stance 12-15 reps

- Walking lunges (bodyweight or weighted)
3 x 12-15 reps each leg

- Calf raises on leg press
4 x 15 reps

- Seated calf raises 
4 x 15 reps

- Start with knees bent and back pressed against the machine 
- Lengthen the legs and squeeze into your quads

Leg Extensions (warm up)

Leg Extensions (working set)

Leg Extensions (triple dropset)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

(increase weight each set & pause 3 sec at the bottom)

Hack Squats (3 sec pause at bottom)

- Place your feet wide with toes turned out 
- Drive your heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - Low/Wide

- Keep feet close together on the board (a little narrower than hips distance) 
- Drive the heels down as you lengthen the legs 
- Keep spine pressed against the backboard

Leg Press - Low/Close

- Holding the barbell at your shoulders, step forward with one leg on a diagonal line 
- Drive your front heel into the ground as you drop the back knee down (back knee is slightly turned out) 
- Keep your shoulders in line with your hips

- 12-15 reps each leg

Barbell Walking Lunges

- Start with legs lengthened and the balls of your feet on the platform (you should feel a stretch in your calves here) 
- Press through the balls of your feet engaging your calves
- Pause at contraction and squeeze
- Release back to starting position with control

Leg Press Calf Raises

- Sitting on the machine, allow your heels to drop down as far as possible 
- Press the ball of your foot down as you lift your heels, engaging into the calve muscle

Legs: Quads

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