Name: Playbook - Arev @endicci - Quad Focused
Uploaded: 2022-10-01T14:56:01.666Z
Duration: 65 min
Description: Quad Focused

Absolute killlllleeerrrr 🥵 can’t walk

Erisa Adams

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

Saryana

Paola

- 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

20 reps, 10 walking lunges each leg, and then drop weight and hit another 20

10 EA LEG

- 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

DROP WEIGHT from previous 20

- 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

Quad Circuit

LAST SET EXPLAINED:
Last set is a drop set of 10s. Do 10 reps, drop the weight and immediately do another 10, and once more for the last

- Start with a inside shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (Back on pad)

LAST SET: 5 sec hold after every 5 reps. So
1. 5 reps
2. 5 sec hold at bottom
3. 5 reps 
4. 5 sec hold at bottom
5. 5 reps
6. 5 sec hold at bottom 
7. 5 reps 
8. 5 sec hold at bottom
9. 5 reps
10. 5 sec hold at bottom 
TOTAL 25 reps and five 5 sec holds

- Keep hips pinned on pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring Curl

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

Quad Focused

Leah

ALL Legs

Quad Focused 2

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

Community

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