Name: Playbook - Gareth Sapstead MSc CSCS - Quads-Focused 6/8
Uploaded: 2024-02-14T12:38:54.017Z
Duration: 60 min
Description: Quads-Focused 6/8

Quads-focused lower body workout using smith machine squats as our key indicator lift. You’ll be using crunches at the start to help build a good connection with your midsection, followed by the squats, split squats, leg extensions and a sneaky lunge variation to blow up your legs at the end.

1 second pause and hard squeeze at the bottom of each rep. Gradually build up weight over 5 sets.

Kneeling Ab Crunch w/Holds

Reverse bands if possible. Heels as close to underneath you as possible. NOT a feet in front squat.

Smith Machine Squat

RFESS

1 seconds hold and hard squeeze at the top of each rep.

Leg Extensions w/Holds

1-minute non-stop. 1 minute rest. Repeat. Just two sets. Add a third if you’re extra sadistic.