Name: Playbook - Diego Rivano - QUADS 2
Uploaded: 2022-03-01T19:17:47.026Z
Duration: 60 min
Description: QUADS 2

I present you my current quads workout that’s super intense with 2 super sets with a total of 6 exercises to be done in 60 minutes

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat

Execute the exercise number 1
 1. Leg press (quad focused)
Without rest
Execute the exercise number 2
2. Squat hold (45 sec)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

Super set: leg press + squat hold

- Begin with The barbell in your back
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
(15 reps with each leg = 30 reps per set)

Barbell alternating lunges

Execute the exercise number 1
 1. Leg extension
Without rest
Execute the exercise number 2
2. 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

- 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

QUADS 2

More workouts from Diego Rivano