Name: Playbook - Andres Tovar - WEEK 1 - DAY 3 (QUADZZ)
Uploaded: 2022-03-31T11:33:33.027Z
Duration: 45 min
Description: WEEK 1 - DAY 3 (QUADZZ)

This leg routine will have an emphasis on the quadriceps. Make sure to use weight that challenges you on the last two reps.

- 5 minute warm up 
- set a speed that is not too easy or hard

Stair master (warm up)

- Step forward
- Feet slightly shorter than hip width
- Keep your traps on the bar as you lower down
- Reach 90 degree with knees and push through your heels.
- Go up in weight as you complete each set
- Alt: Hack squat machine

Hack squat (smith machine)

- 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

-Keep a slight bend at the front knee
- Stay upright
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Keeping your back flat against the pad
- Feet hip width 
- Lower your legs towards your chest
- Drive through your heels to press the platform back to starting position
- Don’t lock your knees

Leg press - mid stance

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raises

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- 5 minute 
- set a speed that is not too easy or hard

Stair master (finisher)

WEEK 1 - DAY 3 (QUADZZ)

Jael

WEEK 1 - DAY 1 (GLUTES/CARDIO)

WEEK 1 - DAY 2 (PULL)

Lotty

WEEK 1 - DAY 4 (ABS/PUSH)

WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

WEEK 2 - DAY 1 (GLUTES/CARDIO)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (QUADZZ)

WEEK 2 - DAY 4 (ABS/PUSH)

WEEK 2 - DAY 5 (ABS/HAMSTRINGS)

WEEK 3 - DAY 1 (GLUTES/CARDIO)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (QUADZZ)

WEEK 3 - DAY 4 (ABS/PUSH)

WEEK 3 - DAY 5 (ABS/HAMSTRINGS)

WEEK 4 - DAY 1 (GLUTES/CARDIO)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (QUADZZ)

WEEK 4 - DAY 4 (ABS/PUSH)

WEEK 4 - DAY 5 (ABS/HAMSTRINGS)

WEEK 5 - DAY 1 (GLUTES/CARDIO)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (QUADZZ)

WEEK 5 - DAY 4 (ABS/PUSH)

WEEK 5 - DAY 5 (ABS/HAMSTRINGS)

WEEK 6 - DAY 1 (GLUTES/CARDIO)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (QUADZZ)

WEEK 6 - DAY 4 (ABS/PUSH)

WEEK 6 - DAY 5 (ABS/HAMSTRINGS)

WEEK 7 - DAY 1 (GLUTES/CARDIO)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (QUADZZ)

WEEK 7 - DAY 4 (ABS/PUSH)

WEEK 7 - DAY 5 (ABS/HAMSTRINGS)

WEEK 8 - DAY 1 (GLUTES/CARDIO)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (QUADZZ)

WEEK 8 - DAY 4 (ABS/PUSH)

WEEK 8 - DAY 5 (ABS/HAMSTRINGS)

WEEK 9 - DAY 1 (GLUTES/CARDIO)

WEEK 9 - DAY 2 (PULL)

WEEK 9 - DAY 3 (QUADZZ)

WEEK 9 - DAY 4 (ABS/PUSH)

WEEK 9 - DAY 5 (ABS/HAMSTRINGS)

WEEK 10 - DAY 1 (GLUTES/CARDIO)

WEEK 10 - DAY 2 (PULL)

WEEK 10 - DAY 3 (QUADZZ)

WEEK 10 - DAY 4 (ABS/PUSH)

WEEK 10 - DAY 5 (ABS/HAMSTRINGS)

WEEK 1 - DAY 3 (QUADZZ)

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