Name: Playbook - Christina Stephenson - Day 1: Quads, Adductors, Calves
Uploaded: 2024-01-18T00:17:54.305Z
Duration: 75 min
Description: Day 1: Quads, Adductors, Calves

Warm-up: lower body warm-up (see warm-up tab)

Primary movement: barbell back squats

Secondary: barbell front squats

*complete 2-3 warmup sets with just the bar and bar + lighter weight before the working sets of 5R*

Reps: 5R
Modification: smith machine back squat, goblet squats

Barbell Back Squat

Reps: 5R
Modifications: use crossover grip for barbell or smith machine front squats, or dumbbell front squat (dumbbells on shoulders)

Barbell Front Squats

Rep Range: 8-10R
Modifications: trapbar deadlift, narrow suitcase dumbbell deadlift

Narrow Leg Press

Reps: 8-10-12-16R total (adjust weight if necessary as reps increase)
Modifications: no weight

Dumbbell Walking Lunges

Reps: 5-10R per side into max hold until failure 
Modifications: bent knee Copenhagen hold until failure, machine hip adductions (if your gym has this machine)

Copenhagen Bent Knee Adductions into Iso Hold (to Failure)

Reps: 15R (5R with slight pause into 10R regular tempo)

Modifications: seated dumbbell calf raises (place dumbbells on edge of quads)

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

Day 1: Quads, Adductors, Calves

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