Name: Playbook - Arev @endicci - Quad Focused 2
Uploaded: 2022-10-01T14:56:01.923Z
Duration: 65 min
Description: Quad Focused 2

- 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

10 reps each leg (20 walking lunges total)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Hold dumbbell up with palms up 
- Step sideways and lower down into a squat, before coming up and stepping together

Side Step Goblet Squat

10 reps each leg, do both legs at one time by alternating which leg goes up every rep

- Holding dumbbells at your sides, or the center of your chest like shown
- Use a stable surface, if you can find a hard/flat surface use that instead of a bench
- To put emphasis on the glutes, you want to have a nice forward lean without rounding your back
- Place foot up onto the box and push through your heel to stand up. Don’t use ANY support from the back leg
- Rock forward slightly, shift your weight to that front leg, and push
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

Leg Circuit

- Elevate your heels by using a plate or platform
- With the barbell on your back, lower yourself down, allowing the knees to pass forward
- Keep your chest upright and don’t fold over

Heels Elevated Barbell Squat

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

BW Jump squats

Quad Burner

Quad Focused 2

Leah

ALL Legs

Absolute killlllleeerrrr 🥵 can’t walk

Erisa Adams

Loved it !! I needed to hit quads so
This was the best !

Saryana

Paola

Quad Focused

Killer workout, absolutely LOVED every part of it! I know I'll be feeling it at work tonight 🥲😭

Sylvie

I nearly throw up everything was shaking 😂

Alyssa

Melissa

LEGS (GLUTES)

Ariadna

Gabrielle Alsept

LEGS (SQUATS)

A great short leg day while still being thorough and leg shake inducing

Alyxandra

Gali

LOW REP GLUTES

Maud

Legs are shaking and feeling amazingly awful <333

danielle 

THANK YOU! THANK YOU! I love your workouts so much, which have made me consistent and have been seeing progress. 🥺❤️

Quad Focused 2

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