Name: Playbook - Dylan Ferrier - Quads | Calves | Tibs
Uploaded: 2022-10-05T19:25:16.925Z
Duration: 70 min
Description: Quads | Calves | Tibs

- Seat should be close to hip height
- At the bottom of your stroke with your heel pushed down your knee should have just a slight bend
- Just a little resistance

Cycling

- These are awesome for opening up your hips especially when you’re going to be squatting
- Feet are shoulder width a part, holding a dumbbell or kettle bell in a goblet form
- Sit as deep as you can and hold for 20 seconds, do not rest your elbows on your thighs. Engage your core and open your hips

Deep Squat ISO Hold

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until front leg is about 90 degrees 
- Push through your front leg to come back up 
- Work both sides, but rest for at least 60 seconds before doing the other side

Bulgarian split squat

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

FIRST 10 REPS ARE SLOW AND SLIGHT PAUSE AT BOTTOM

LAST 5 YOU REP OUT

Leg press (quad focused)

- If you don’t have this set up you can do it with a band. If you need that video just DM me!
- Bend in the knee and sit your hips back
- Come down to parallel keeping your chest up
- Go slow and really feel your quads loaded at the bottom 
- Push your hips through at the top but don’t come all the way up

Spanish Squat (With Foot Hold)

- Feet knuckles on the edge
- Deep stretch on the bottom was a smooth raise and squeeze at the top
- I almost lock out my legs if not completely lock out to optimize the contraction of my calves
- Hold the handles, or cross your arms, doesn’t matter too much

Front Squat Machine Calf Raises

TIBIALIS FOCUS
- Legs straight, almost completely locked
- Lift the toes and walk on your heels
- Don’t go too fast

ONE REP IS DOWN AND BACK

Tib Walk

Quads | Calves | Tibs

❌ Active Rest (3.24.24)

❌ Legs Pull (3.23.24)

Quads | Calves | Tibs

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