Name: Playbook - Arev @endicci - Legs (Quads)
Uploaded: 2022-03-08T19:17:33.870Z
Duration: 60 min
Description: Legs (Quads)

- Lower(rise) your chest and hips at the same time
- Try to push through your heels to put an emphasis on your glutes

Barbell Back Squats

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

- Attach the hook to the loops on the bar in between your legs 
- Lean back into the squat, almost like you’re sitting down into a chair
- Use the bars in front of you to hold for leverage as you sit back, so you don’t topple over
- Push up through your feet (imagine you’re pushing the ground away from you). Try not to pull up with your hands

Belt Squat

Each rep has 4 second negative
LAST SET:
1. 8 reps with 4 second negative
2. Drop weight, pump another 10 reps

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Each rep has a 2 second hold at top of motion
LAST SET:
1. 8 reps with 2 second hold
2. Drop weight, and pump out 10 reps

- 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

Legs (Quads)

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

Legs (Quads)

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