Name: Playbook - Demi Bagby - Thursday: Legs (Quad Focused)
Uploaded: 2023-01-30T17:46:53.534Z
Duration: 45 min
Description: Thursday: Legs (Quad Focused)

Superset: 
-Leg extension
-Seated hamstring curl 

-Leg press (narrow)  

Superset: 
-Bulgarian split squat 
-Single leg deadlift 

-Db walking lunges  

Superset:
-Leg press calf raise  
-Standing calf raises

-Sit in a leg extension machine that is properly adjusted to you
-Extend and flex your legs
-Lower controlled and repeat

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings nice and controlled
- Pause at the bottom
- Release and repeat

Seated hamstring curls

Superset

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press (narrow)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

-Perform single leg stiff leg deadlifts alternating back and forth

Alternating single stiff leg deadlift (12 each leg)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Walking lunges (dumbbells)(10 each leg)

- Push through the balls of your feet
- Engage your calves as you push

Calf raises on leg press

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Thursday: Legs (Quad Focused)

Britt

Monday: Lower Body

Love this circuit…feeling the burn…💪🏻🔥💪🏻🔥💋

Terri

Tuesday: Upper Body

Wednesday: Full body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Thursday: Legs (Quad Focused)

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