Name: Playbook - Gabriella Guevara - Quad Focused Leg Day
Uploaded: 2023-03-23T15:25:21.745Z
Duration: 45 min
Description: Quad Focused Leg Day

Shannon

SpinDasher aka Dasha

Ketzally

Karen R

Hadn't done this for a while after hurting my back and it showed those jump splits 🤪

Lucy

Ronda

I did a three minute walk sit in sections but making it more dynamic each section ..I made a face of such terror and “I love this pain” that I think the other gym rats think I’m crazy lol

Sierra 

Increased weights again but will need a squat rack if I increase again!

Increased weights again so might have issues tomorrow 🤪

Barbara

Annie

Blanca

I haven't been to the gym since pandemic started!! That was a excellent workout to follow. I loved it. I had to modify some of them. Thank you.

Gwen

can’t feel my quads and i haven’t even left the gym yet 🤪

Jessica

😲 omg omg I'm dying from quad workout. That last hold killed me.

Mariana

Carol

Wall sit is still a killer but workout is awesome so much stronger now 👊💪

Good increased weights on leg press, wall sit still a burner!

No Smith machine so used a barbell for the squats 👊

Alejandra

Well the last time I did this legs were stiff for 2 days 😅

Don't have a squat rack but did everything else, wall sit was intense 😳

Gabriella

Janie

Lori

It’s leg day! All sets included in this workout will target and build your quads! The goal is to get stronger, so add weight if the set feels easy, and only count the challenging sets!

Take anywhere from 5 - 8 minutes to warm up your legs on a recumbent bike!

Warm-Up

Use the leg extension machine to complete this set. Take a 1 second contraction at the top!

Leg Extensions

Slide your feet in front of you, so that your knees create a 90 degree angle when you squat! Hold the squat at the bottom for 1 second - DO NOT lock your knees at the top.

Smith Machine Hack Squat

Slide your feet towards the bottom of the foot plate and position them about 8 inches apart! Slow and controlled on the negative!

Close Stance Leg Press

Use a plate to elevate your heels, and bring your heels together! You should really feel the burn in your quads on this one!

Elevated Heel Duck Squat

Squeeze your core when you take these! If you need a modification, take reverse split squats

Jump Split Squats

No hands on knees! This is your final exercise, hold it out!

Quad Focused Leg Day

Community