Name: Playbook - Brooke Leach - Quad Focused Advanced #1 (Gym)
Uploaded: 2024-01-19T00:18:41.008Z
Duration: 60 min
Description: Quad Focused Advanced #1 (Gym)

For this workout, you should be going until failure for every single exercise. (I’m still giving rep ranges but if you’re not close to failure by the end of the rep range, keep going or up the weight)

1 Set the bar on the smith machine to around shoulder height and rack up the weight you want to use. 
2. Push up to take the weight off the rack and slowly let your heels drop down. 
3. Slowly raise your heels as far as you can off the floor. 
4. Squeeze the calf muscles and then slowly lower your heels back to the starting position.

Smith Machine Calf Raise

1. Assume a standard squat position on a smith machine (core braced, spine neutral throughout) 
2. Heels together and toes slightly pointed out 
3. Throughout the movement, place the load on the outside of your feet to increase the tension on the outer quad.

Smith Machine Platz Squat

1. Holding a dumbbell in each hand or a barbell with a pronated grip, take a shoulder width stance with your toes pointed straight ahead. 

2. Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot. 

3. Lift the heel of your non-working foot off the ground so that you’re balancing the ball of this foot, with most of the weight placed on the working foot. 

4. Keep the dumbbells as close to your working leg as possible throughout the lift, take a deep breath in, allowing your stomach to push outwards and your core to become rigid. 

5. Keep a soft bend in the knees, lower the dumbbells by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg. 

6. Once your hips cannot go back any further (this is usually when the dumbbells reach between just below the knee and mid shin), reverse the movement by pushing your hips forward, maintaining your foot position throughout.

B Stance RDL

1. Drive your knees forward while maintaining an upright torso. 
2. Slow down your tempo.

Quad Focused Elevated Bulgarian Split Squat

- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Quad Focused Advanced #1 (Gym)

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