Name: Playbook - Day 1 Training - QUADS & HAMSTRINGS
Uploaded: 2024-01-07T21:25:02.525Z
Duration: 90 min
Description: QUADS & HAMSTRINGS

Justin

Cesar

Edgar

Joshua

Anthony Arredondo

Wyatt

Mike

My legs are on fire!! That calf machine is the one that killed me.

Matthew kelk

Michael Roa

Rhys

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

Standing with feet shoulder width apart and holding the bar in front of you. Keep the bar as close to you as possible as you bend forward. Pull your hips back engaging you hamstrings. Keep your back straight and chest up. Lower the bar to your shins without letting the weight touch the ground. Pull yourself back to a standing position with your hamstrings and glutes

Barbell RDL’s

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying leg curl machine

Sit in the seat so that your knee bends at the end of the seat isolating your quads. Toe positioning is always important. You can aim your toes straight up or point your toes straight out.

Seated Leg Extension

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

QUADS & HAMSTRINGS

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