Name: Playbook - Hails . - Quad Gawd
Uploaded: 2024-01-02T00:18:57.275Z
Duration: 45 min
Description: Quad Gawd

Ugggh it burns 🥵…but in a good way lol ☺️

Erin

Leg extensions
Leg extensions ( inner quad)
Goblet Squat
Barbell Split Squat

You may stick with the same weight or increase the weight each set. For max gains you should increase the weight.

- 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

- Sit on the machine with the pad at the bottom of your shin 
- turn your toe outward and extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension ( inner quad)

Super Set

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

You may stick with the same weight or increase the weight each set. For max gains you should increase the weight.

You may do this as a super set or complete one then the other if the weight difference/change is too much.

- Stand in a stager stance with a the barbell underneath you. 
- Lower into a split squat 
- Stand up to the starting position 
* 12 both sides

Barbell split squats

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Eccentric back squats (3s down)

5-15 minutes
-Try not to use hands
-Level 3-7
Do what is a “walk” for you

Stairmaster walk- no hands OPTIONAL

Quad Gawd

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Sandra

Jaye

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Quad Gawd

Community

More workouts from Hails .