Name: Playbook - Big Esa - W4/D3 QUAD FOCUSED LEG DAY
Uploaded: 2023-03-21T19:09:02.283Z
Duration: 100 min
Description: W4/D3 QUAD FOCUSED LEG DAY

Haris khan

Third workout of the week will be a quad focused leg day! 

After the 3rd day I do recommend taking a rest day

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

Legs only bike

WARM UP 1

- Swing leg back and forth to warm up the hips 
- Alternate between legs

Pendulum Swings

WARM UP 2

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat [HIGH WEIGHT X LOW REPS]

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 50% AND GO TO FAILURE AGAIN]
- 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 [DROP SET]

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W4/D3 QUAD FOCUSED LEG DAY

Junayd

Just got done with my first workout in Ramadan coach, loving it big time!

Ramiz

Hamaas

W1/D1 PULL DAY: BACK & BICEPS

Again I’m thankful for having founding your workout program. Today was also a very good session. Right now my chest and triceps are bumped up.

Fichel

Can I adjust the e rest times especially for the compound lifts up to 2 mins?

Abdullah

Very good chest and shoulder pump Alhamdulillah

Asif

W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Like the last two times this session was also one of the best leg session I’ve ever had.

W1/D3 QUAD FOCUSED LEG DAY

King Faysal

Boom, third workout of the year smashed 💪🏼

Sofian

W1/D4 UPPER BODY

First week of training in the new year done alhamdulilah. Cant wait for the new programmes.

First week of the second month complete alhamdulilah! Feeling stronger than ever before.

W1/D5 LOWER BODY

Sahil

Imthiaz

Restarted my second month of the training programme from week 2 last night, couldn’t train for a few weeks - but we back & feeling strong once again. Alhamdulilah. ‏جزاك الله خيرا Esa

W2/D1 PULL DAY: BACK & BICEPS

Muhammed

W2/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Alhamdulilah fantastic as always!Feeling myself get stronger and absolutely loving it (accidentally pressed 4 stars instead of 5)

Great Workout on to next one inshallah☝🏽

W2/D3 QUAD FOCUSED LEG DAY

Zakariya

Probably the most challenging workout yet! Wow, really enjoyed it. Alhamdulilah

W2/D4 UPPER BODY

2 weeks finished alhamdulilah! Lovely programme, jazakallah khair esa! 2 more weeks to go!

W4/D3 QUAD FOCUSED LEG DAY

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