Name: Playbook - Annie Openshaw - W4/D4 Quads
Uploaded: 2023-03-12T18:11:01.981Z
Duration: 45 min
Description: W4/D4 Quads

QUADS WORKOUT:

This workout is built up of sets and  supersets and a triset

For each set complete part A and then immediately complete part B if present (and part C if applicable)
Rest for time stated between sets.

Make sure you complete ALL reps

1A. LEG PRESS 4 x 10
1B. NARROW STANCE LEG PRESS 4 x 10

- Sit down in the seat and place your feet up on the platform about shoulder width apart and at chest height
- Make sure the seat is close enough so that your knees make at least a 90 degree angle, knees are pointed straight up to the ceiling
- Using your legs push the seat you are sitting in backwards until your legs are almost straight. Do NOT fully lock your legs out.
-Try to keep the weight on your heels as much as possible
- Bend at the knees and let your legs go back to a 90 degree angle
- Don't let the weight stack go all the way back down till you have completed your last repetition

Leg press

- Sit down in the seat and place your feet up on the platform in a narrow stance and at chest height
- Make sure the seat is close enough so that your knees make at least a 90 degree angle, knees are pointed straight up to the ceiling
- Using your legs push the seat you are sitting in backwards until your legs are almost straight. Do NOT fully lock your legs out.
-Try to keep the weight on your heels as much as possible
- Bend at the knees and let your legs go back to a 90 degree angle
- Don't let the weight stack go all the way back down till you have completed your last repetition

Narrow stance leg press

SUPERSET

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back up to starting position
- Repeat on the opposite side

10 reps each leg

Barbell forward lunges

3A. LEG EXTENSIONS 4 x 10	
3B. DUMBBELL GOBLET SQUATS 4 x 10

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Dumbbell goblet squat

4A. DUMBELL WALKING LUNGES 4 x 20
4B. BODYWEIGHT SQUAT PULSES 4 x 12	
4C. POP SQUATS 4 x 12

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

Bodyweight squat pulses

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat, reaching one hand for the floor
- Hop back up to starting position and repeat reaching down with the opposite hand

Pop squats

TRISET

- Place the bar across your upper back
- Push through the balls of your feet engaging your calves

Smith machine calf raises

W4/D4 Quads

Is there another option for the tricep bench dip? I couldn't do it properly

Eden

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

W1/D1 Push

Maybe keep both exercises in supersets with the same equipment. E.g., barbell and dumbbells are not in the same location of my gym.

Killlingggg ittt!!!! Love the pain and gain!! Thanks!

Shreya Sindhu

W1/D2 Glutes & Hamstrings

W1/D3 Pull

W1/D4 Quads

Kenzie

I'm sorry, but I hate circuits 😬
Especially with exercises where we have to (almost) jump because even with the highest support bra, my boobs can't take it.
Maybe you could add a tab somewhere in the between the programs with stretching exercises we can do? After 5 days of workouts my body needs it

W4/D4 Quads

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