Name: Playbook - Coach HT - LEGS (QUAD FOCUS) & ABS
Uploaded: 2022-12-20T01:45:44.609Z
Duration: 55 min
Description: LEGS (QUAD FOCUS) & ABS

That was an error, should have been 5stars

Jackie

QUAD SQUAT - DB STACKED

- Adjust leg extension machine to fit , Keep in mind there are usually three different places to adjust
-you will be selecting how far forward or back the chair is, you will select where the pad hits your ankle area, and the third place is how tight the angle is on your legs in resting position
- Select weight
- Extend your legs while keeping heels flexed
-And to get your leg all the way straight at the top but do not hold it, get it out there and release
- Release your legs back to starting position

Seated leg extension

10 reps with hands above head and legs lifting together
10 reps with legs hugged and head below feet, crunch up to the ceiling

Adjust the grade of the bench to match your level.

10/10 DECLINE ABS

Circuit 1

10 reps at regular pace
5 reps with a three second count at the bottom
Aka 10 SQUAT + 5X pause 

Do through your heels on the way up especially on the last five reps. This is how you will further activate a Glute muscles and get a deep booty building exercise going. Focus on doing heavy weight here but always ensuring that your form is good.

DB SQUAT + 3 SEC HOLD

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

STEP UPS (DB)

Hanging Straight Leg Raises

Circuit 2

LEGS (QUAD FOCUS) & ABS

PHYT MONDAY: legs, shoulders, cardio abs

Full Body - legs, back, triceps, core

40 min CARDIO + BACK

PHYT TUESDAY - back, triceps, abs

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Bis and Tris

LEGS - SHOULDERS- ABS

LEGS (HAMSTRING FOCUS)

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Let’s PUSH IT!

POSTERIOR CHAIN + CARDIO & ABS

BACK. BIS. SHOULDERS & CARDIO

Workout Wednesday 10/26/22

LEGS/SHOULDERS/ABS Int - adv 1

FULL BODY CARDIO /STRENGTH

LETS BEAST LEG DAY - hamstring focus

INT FULL BODY GYM

LEGS/ TRICEPS/ ABS

LEGS (QUAD FOCUS) & ABS

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