Name: Playbook - Diego Rivano - QUADS 1
Uploaded: 2022-02-22T03:36:22.351Z
Duration: 55 min
Description: QUADS 1

Execute the exercise number 1
 1. Smith machine squats  
Without rest
Execute the exercise number 2
2. Walking lunges with dumbbells

-Set the bar to just under shoulder height
-Stand under the bar, with the bar running across the back of your shoulders, and grasp it at both sides. Your feets should be shoulder-width apart and pointing slightly out to the sides. 
-Rotate the bar to unlatch it from the rails.
-Inhale as you squat down. Exhale as you stand and push the bar back to the starting position.

Smith Machine Squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Súper set: Smith machine squats + walking lunges dumbbells

Execute the exercise number 1
 1. Vertical leg press  
Without rest
Execute the exercise number 2
2. Sissy squat

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Super set: vertical leg press + sissy squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

QUADS 1

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