Name: Playbook - Brendon Osborne - DAY 3. HAMSTRINGS/QUAD
Uploaded: 2021-01-18T11:47:48.481Z
Duration: 70 min
Description: DAY 3. HAMSTRINGS/QUAD

4:2:1:2  Keeping chest off bench. After going into full stretch, perform 10 degrees of motion and pause. Continue rep from this point.

Lying Leg Curl (Chest off bench)

3:1:1:5

Holding top position (5secs) and contracting quadriceps.

Leg Extension - SEE TEMPO!

Leg Extension

3:1:1:2


Holding onto the bar (but not moving it), move your hips down. 

Your shins will come forward until they touch the bar Stop moving your hips down when your shins touch the bar.

Press your chest out. As you do this, your back should flatten, and your spine should go into a neutral spine position.

Pick the bar up off the ground  (think “press DOWN into the floor with your feet through your heels”)  Lift the bar by driving your hips forwards,

Deadlift

3:1:2:3

Press lower back into bench in lowering phase.   When lifting imagine performing a leg extension. Mentally forcing you feet upwards (without actually moving them), creating increase quad tension.

Hack Squat

8-reps each leg

Controlled reps. Driving front foot backwards as stepping up.

Walking Lunges -DB

Slow lowering!! 

5:1:2:1


Use bench as little as possible. (For balance) 

Weight on toes, keep glutes squeezed

DAY 3. HAMSTRINGS/QUAD

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