Name: Playbook - Ayo Bash - Leg Routine (Quad focused) Sept 23 2024
Uploaded: 2025-01-18T12:12:34.831Z
Duration: 120 min
Description: Leg Routine (Quad focused) Sept 23 2024

This quad-focused leg routine targets the quadriceps muscles in the front of your thighs through specific exercises like squats, leg presses, lunges, and leg extensions. This routine is designed to enhance leg strength and definition in the quads, helping to create a balanced and powerful lower body.

1.	Find a Seated Calf Raise Machine: Locate a seated calf raise machine at your gym, or use a calf raise block with a barbell placed across your thighs. Sit down and adjust the machine to fit your body.
	2.	Position Your Legs: Place your feet on the calf raise platform with the balls of your feet on the edge and your heels hanging off. Your knees should be bent at approximately 90 degrees.
	3.	Initiate the Raise: Begin by lowering your heels as far down as they can go, feeling a stretch in your calf muscles. This is the starting position.
	4.	Raise Your Heels: Exhale and push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement. Keep your core engaged for stability.
	5.	Hold and Squeeze: At the top of the movement, hold the contraction for a moment to maximize the engagement of your calf muscles.
	6.	Lower Your Heels: Inhale as you slowly lower your heels back to the starting position, allowing them to go slightly below parallel if you can for a deeper stretch.

Seated calf raise

1.	Find a Suitable Platform: Stand on a sturdy platform or calf raise machine with the balls of your feet on the edge and your heels hanging off. Your feet should be hip-width apart, toes pointing forward.
	2.	Hold a Support: Hold onto a stable surface or a calf raise machine for support to maintain balance during the exercise.
	3.	Initiate the Raise: Begin by lowering your heels as far down as they can go, feeling a stretch in your calf muscles. This is the starting position.
	4.	Raise Your Heels: Exhale and push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement. Keep your core engaged for stability.
	5.	Hold and Squeeze: At the top of the movement, hold the contraction for a moment to maximize the engagement of your calf muscles.
	6.	Lower Your Heels: Inhale as you slowly lower your heels back to the starting position, allowing them to go slightly below parallel if you can for a deeper stretch.

Machine Standing Calf Raise

- Begin by adjusting the leg extension machine to fit your body. Sit on the machine’s seat and adjust the backrest and footpad so that your knees align with the machine’s axis of rotation. Your lower legs should hang off the edge of the seat, with your feet positioned under the footpad.
- Place your feet flat against the footpad, with your toes pointing forward. Ensure your knees and ankles are in line with each other.
- Adjust the seat and backrest, if necessary, to ensure your lower back is well-supported and your upper body is in an upright position.
- Grasp the handles on the sides of the machine to provide stability and control during the exercise.
- Before you begin, engage your core muscles to stabilize your spine and maintain proper posture.
- Slowly extend your legs by lifting the weight using your quadriceps muscles. Straighten your legs completely, but do not lock your knees at the top of the movement.
- Lower the weight back to the starting position in a controlled manner, emphasizing the eccentric (lowering) phase of the movement. This is where you resist the weight and prevent it from dropping too quickly.

Seated Leg Extensions (Quads)

- Begin by adjusting the machine to fit your body. Sit down on the machine, and adjust the seat height so that your feet are flat on the footpads and your thighs are snug against the side pads. The starting position should have your knees bent at a 90-degree angle.
- Sit up straight with your back against the backrest and grab the handles on the sides for stability if available.
- Before starting the movement, engage your core muscles to stabilize your spine.
- Push against the machine’s resistance by pressing your thighs outward, away from each other. Exhale during this phase. Ensure that you control the movement, avoiding any sudden jerks or rapid motions. Your knees should remain slightly bent throughout.
- This is where the emphasis on control comes in. Slowly release the tension and allow your legs to come back together, resisting the machine’s resistance. Inhale during this phase. Concentrate on controlling the movement, preventing your legs from slamming together.
- Repeat the abduction and eccentric phases for your desired number of reps. A typical range is 10-15 reps, but adjust according to your fitness level and goals.

Machine Hip Abduction

1.	Set up the Machine: Adjust the weight on the pendulum squat machine according to your strength level. Stand in the machine with your shoulders under the pads and your feet shoulder-width apart.
	2.	Position Your Feet: Place your feet shoulder-width apart with your toes slightly pointed outwards.
	3.	Adjust the Height: Adjust the height of the footplate so that your feet are flat on it when you’re at the bottom of the movement.
	4.	Engage Core Muscles: Engage your core muscles to stabilize your spine.
	5.	Lower Your Body: Slowly lower your body by bending your knees and pushing your hips back as if you are sitting back into a chair. Keep your back straight and chest up.
	6.	Descend into Squat: Lower your body until your thighs are parallel to the ground or as low as comfortably possible while maintaining good form.
	7.	Drive Upwards: Push through your heels and drive your hips forward to return to the starting position.
	8.	Repeat: Repeat the movement for the desired number of repetitions.
	9.	Breathing: Inhale as you lower your body and exhale as you push back up to the starting position.
	10.	Safety: Remember to start with lighter weights until you are comfortable with the movement, and always use proper form to avoid injury.

Pendulum squats

- Begin by adjusting the leg press machine to fit your body. Sit on the machine’s seat and place your feet hip-width apart on the footplate. Ensure your knees are aligned with your toes and your back is flat against the backrest.
- Position your feet so that they are about shoulder-width apart. Your toes should be pointing slightly outward, which is a comfortable and natural position for most people.
- Adjust the seat and backrest, if necessary, to ensure your lower back is well-supported and your chest is up.
- Grasp the handles on the sides of the machine to provide stability and control during the exercise.
- Before you begin, engage your core muscles to stabilize your spine and maintain proper posture.
- Slowly lower the weight by bending your knees, allowing the footplate to move toward your chest. Maintain control during this eccentric phase of the movement. Your knees should be flexed to approximately 90 degrees or slightly more.
- Push through your heels to extend your knees and return to the starting position. Again, focus on a controlled movement, avoiding any sudden jerks or rapid motions.
- includes single leg variations for your last set. 10 reps for each leg and 10 reps together

Leg Press (Quad Focused)

- Place a decline bench (or preferably decline block) at a slight angle (usually around 45 degrees) and position it so that when you lie face-down on it, your chest and upper body are supported, and your feet hang off the end.
- Choose a pair of dumbbells that provide an appropriate level of resistance for your fitness level. Hold one dumbbell in each hand by your sides.
- Position your feet shoulder-width apart and staggered. One foot should be on the ground and the other extended behind you, resting on your toes on a stable surface (such as a bench or step) to create a split stance.
- Before you begin the exercise, engage your core muscles to stabilize your spine.
- Lower your body by bending your knees until your front thigh is parallel to the floor or slightly below. This descent should be slow and control to feel the full engagement of the muscles. Keep your chest up and your back straight throughout the movement. Your back knee should hover just above the ground.
- Push through the heel of your front foot to return to the starting position, straightening your front leg. Maintain control throughout the ascent, avoiding any sudden movements.
- Repeat the movement for both legs after each set on each leg.

Dumbbell Split Squats (Decline)

1.	Start Position:
Hold a dumbbell in each hand with a neutral grip (palms facing your body). Stand with your feet hip-width apart, knees slightly bent.
	2.	Core Engagement:
Engage your core muscles to stabilize your spine throughout the movement.
	3.	Hinge at the Hips:
Initiate the movement by hinging at your hips. Push your hips backward while maintaining a slight bend in your knees.
	4.	Lower Dumbbells:
Lower the dumbbells along the front of your legs. Keep them close to your body and maintain a straight back. The dumbbells should move downward as your torso tilts forward.
	5.	Maintain Neutral Spine:
Focus on keeping your spine neutral, avoiding rounding or arching of your back. Keep your chest up and shoulders back.
	6.	Feel the Stretch:
Lower the dumbbells until you feel a stretch in your hamstrings. It’s crucial to maintain tension in the hamstrings rather than letting the dumbbells touch the ground.
	7.	Reverse Movement:
Reverse the movement by driving your hips forward. Stand up straight, squeezing your glutes at the top of the movement.
8. Remember, start with a lighter weight to get the form right, and gradually increase the weight as you become more comfortable with the exercise.

Dumbbell RDLs’

Leg Routine (Quad focused) Sept 23 2024

Shoulder Routine all round - DEC 13 2024

Leg Routine (Hamstrings focused) - DEC 12 2024

Pull day all round - DEC 11 2024

Leg Routine (Quad focused) DEC 10 2024

Push day all round - DEC 09 2024

Leg Routine (Quad focused) NOV 26 2024

Push day all round - NOV 25 2024

Pull day all round - NOV 20 2024

Push day all round - NOV 19 2024

Leg Routine (Quad focused) NOV 18 2024

Leg Routine (Hamstrings focused) - NOV 14 2024

Pull day all round - NOV 13 2024

Push day all round - NOV 12 2024

Leg Routine (Quad focused) NOV 11 2024

Shoulder Routine all round - NOV 8 2024

Leg Routine (Hamstrings focused) - NOV 7 2024

Pull day all round - NOV 6 2024

Push day all round - NOV 5 2024

Leg Routine (Quad focused) NOV 4 2024

Shoulder Routine all round - October 25 2024

Leg Routine (Hamstrings focused) - October 24 2024

Pull day all round - October 23 2024

Leg Routine (Quad focused) Oct 22 2024

Push day all round - October 21 2024

Active Rest Day - Stair Master - October 19 2024

Shoulder Routine all round - October 18 2024

Leg Routine (Hamstrings focused) - October 17 2024

Pull day all round - October 16 2024

Push day all round - October 15 2024

Leg Routine (Quad focused) Oct 14 2024

Active Rest Day - Stair Master - October 5 2024

Shoulder Routine all round - October 4 2024

Leg Routine (Hamstrings focused) - October 3 2024

Pull day all round - October 2 2024

Push day all round - October 1 2024

Leg Routine (Quad focused) Sept 30 2024

Active Rest Day - Stair Master - Sept 28 2024

Shoulder Routine all round - Sept 27 2024

Leg Routine (Hamstrings focused) - Sept 26 2024

Pull day all round - Sept 25 2024

Push day all round - Sept 24 2024

Active Rest Day - Stair Master - Sept 21 2024

Leg Routine (Hamstrings focused) - Sept 20 2024

Shoulder Routine all round - Sept 19 2024

Pull day all round - Sept 18 2024

Leg Routine (Quad focused) Sept 17 2024

Push day all round - Sept 16 2024

Active Rest Day - Stair Master - Sept 14 2024

Shoulder Routine all round - Sept 13 2024

Leg Routine (Quad focused) Sept 23 2024

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