Name: Playbook - Cameron Smith - Quad/Abd/Add/Glutes/Calves
Uploaded: 2022-05-10T01:08:34.896Z
Duration: 85 min
Description: Quad/Abd/Add/Glutes/Calves

Great workout!  Targeting my glutes today and it hit the mark!

Janet Callahan

This Quad dominant leg day is intended to maximize the blood flow in your legs with any back or front squatting involved, but to also really focus on that mind to muscle connection as we do some sets with “time under tension”.

Start with hip abductions to really loosen up the hips and focus on getting the blood flowing through the legs.

Hip Abduction

Really focus on squeezing when brining your legs together.

Hip Adduction

Biggest thing to focus on here is getting as deep as you possibly can into the squat motion or as far as the machine will allow you. Your really want to make sure your getting that full constriction against the quads.

Hack Squat (Shoulder width - Feet placed at top of plate)

Focus on a slow and controlled negative and an explosive push. 
(4:0) - (1:0) 
Take 4 seconds to move down and 1 second to explode up.

Hack Squat (Shoulder width - feet placed at bottom of plate)

Focus on squeezing the quads at the top of motion. 
The less reps we get in each set the heavier in weight you want to go. When we drop all the way back down to 20 reps for the last sex of reps, go back to that beginning weight that you do for 12 reps.

Leg Extensions

Biggest thing to focus on is really making sure your getting low enough to get that full pull on the front of your quad. 
I prefer using one dumbbell with my other hand on my hip to really control my balance.

Bulgarian Split Squats

Grab a 45lb weighted plate that will be used for your heels. This will help with control but also let you bring your ass lower in the squat.
We are also controlling how slow we are coming down on the negative. 
(4:0) (1:0)
Taking 4 seconds to drop all the way down into the hole and taking 1 second to explode out of it.

Quad/Abd/Add/Glutes/Calves

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