Name: Playbook - Gareth Sapstead - Quads-Dominant Lower
Uploaded: 2022-06-29T13:19:49.766Z
Duration: 60 min
Description: Quads-Dominant Lower

Jesus take the wheel 🤯 my legs are screaming

ChloeB

Starting with some hamstrings to keep your knees in check and pump some blood to your legs, you’ll then be hitting hack squats and leg presses hard. Then, on to some high metabolic stress and quad-pumping heavy bike intervals and abs to finish. Done and dusted in under 60 minutes.

Hamstring curl machine as shown if possible, alternatively tone/lying hamstring curl. One full rep followed by a quarter. Keep toes pointing up and focus on pulling into your heels using your hamstrings.

Hamstring curls before more quadriceps-dominant exercises will help warm-up your knees and help them feel better. Also good for longevity purposes.

Hamstring Curl One & One Quarter

Reverse band method if possible. Keep your back against the pad, spread your knees and sit down. Push through your entire foot (big toe down!). Use full active range of motion/depth without your pelvis tilting at the bottom (butt wink)

Hack Squat

No need to use bands here, although feel free to if your leg press allows. Use a foot placement that allows your knees to achieve the greatest range of motion without your pelvis tilting or heels coming up. A lower stance on the foot plate if possible as this will help with more quadriceps focus.

Leg Press

Set the bike to a high resistance and one you’ll barely be able to move past 30-40 seconds. 30 seconds of grinding followed by 30-45 seconds of rest. Do not stand up. Do not get off the bike unless you need to!

High Resistance Bike

You’ll be doing this for not only your abs but the upper portion of your quads (rectus femoris - You’ll be surprised how well these work to build your quads if for any reason you can’t squat, lunge etc.).

Keep the dumbbell close to your chin. Control the lower down not quite letting your upper back touch the bench. The greater the decline the higher the difficulty. Start with bodyweight (knuckles held by chin) and flat on the floor if you need to.

Decline Bench Sit-Ups

Quads-Dominant Lower

NEW Shoulders-Dominant Push

Quads, Glutes & Hammies

Glutes & Hamstrings 6/4

Lats-Focused & Biceps 6/3

Traps / Rhomboids 5/31

Chest-Focused Push 5/30

Quads-Focused Lower

Chest-Dominant Push 5/23

Back (intensity techniques🔥)

Deadlifts | Quads | Hammies

Chest-Builder

Full Back | Biceps

Volume Quads | Hams | Calves

Shoulders | Triceps

High-Volume Back

Glutes | Hamstrings

Chest-Dominant Push

Width-Focused Back | Biceps

Hamstrings | Glutes | Light Quads

Back-attack (cables only)

Full Legs ‘n’ Core

Chest | Light Shoulders & Tri’s

Back Thickness & Biceps

No-ego Squats 🔥

Spicy Shoulders 🔥

“Feel it” Back & Bi’s

Upper Chest Focused “Push”

Width-Focused Back

Legs (Low-Back Friendly)

Shoulders/Chest/Tri’s

High-Volume “PUSH” Day

Toasty Triceps

Quads-Focused 6/8

Quads-Dominant Lower

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