Name: Playbook - Ida Jemina - W2/D4 - Phase 1 - Quads
Uploaded: 2024-02-13T13:19:03.621Z
Duration: 75 min
Description: W2/D4 - Phase 1 - Quads

This is the only workout that makes me sweat hard! 😅😅😅😅

Tamara

Olivia schmidt

Olga

Sweating my a** off!!!!! No pinch in the back this week, so I was able to do all the exercises!!! Feels great 😁

Melissa Johnson

Exzon

Satu

Anna

Sandrine

Tää on kyllä ehdottomasti sun paras ohjelma! Toki oma tasokin on vuoden aikana noussut sen verran että tätä on myös kiva tehdä!

Kirsi

The step up using Smith not a joke!!! Took everything I had to do them

Evelyn

Brandi

Darlene

Ohh nooo!!
I forgot to check the last set on yesterday's workout (Push day) and it didnt mark it as done.

My arm mucles definately know I completed every set and rep!
(BTW, I was able to up my weights on some of the exercises!! 😍)

____
About the Smith machine one leg step ups:

I had this same thing last week on Quad day, but I was too tired after the workout to write to you then, so here it is lol:

I couldn't fully extend my leg when stepping on the bench, because the smith machine wasn't high enough. when stepping up to the bench because the smith machine wasn't high enough. 

What I did instead was I took a bench and stepped on top of it with dumbells. 

Any tips or possible alternative exercises for Smith machine step up -movement?

Maria

Killed it and it killed me!! 😆🙌🏼

Katherine

Oh yeah this is my jam right here and a quadriceps targeting leg session is what I'm talking about! We already hit the hams earlier this week and now it's all about those thighs!

If you managed to do all the reps and sets in an exercise last week, you get to increase the weight today by going one level heavier! Small increases of weight throughout the weeks is what you should aim for as that gives us those results!

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Don't worry if on some exercises you do feel some burn also on your hams and glutes, as they too work on compound exercises that target the quads. Remember to do warm up sets before moving on to working sets on each exercise - let's gooo!!

You are strong! Use heavy weights with this one!

- Grab weights 
- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up

Dumbbell Squat

Alternatively you can do plated leg press or hack squats.

-Position both feet feet firmly against the platform shoulder width apart
-Unlock the platform and extend your legs until just before your knees lock out (be careful to maintain a slight bend in the knee joint, locking out fully can cause unnecessary tension on your ligaments!)
-Return to the starting position in a controlled manner, knees at a 90 degree angle (no need to go knees to shoulders!)

Leg press

Remember to perform all sets and reps with both sides! Alternatively you can perform the exercise with dumbbells or do regular split squat. 

- Stand upright with the bar of the Smith machine resting on the back of your shoulders
- Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold the bar.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise.
- At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position.

Bulgarian Split Squat Smith

Remember to perform all sets and reps with both legs!

-With the bar across your shoulders and your body centered on the bar place a bench in front of you and one leg up on the bench with your toes pointed forward.
-Safely press down on the bench with your working foot bringing the other foot off the ground and raising your body and leg to extension.
-Lower yourself down placing your supporting foot back on the ground with toes pointed forward
-Repeat for desired rep count and switch to the other leg.

Smith Machine Step Ups

Superset: Perform exercise A and B back to back without taking a break in between. Take a break after finishing both exercises.

Do all the reps and sets with both legs! 10 reps per leg.

-Start by adjusting the weight and placing both legs behind the pad 
-One leg at a time, push the pad until your leg is fully extended, squeezing your quadricep at the top
-Return to the starting position and repeat with other leg

Alternating single leg extension

-Start by adjusting the weight and placing both legs behind the pad 
-Push the pad until your legs are fully extended, squeezing your quadricep at the top
-Return to the starting position and repeat with both legs

Leg Extension

Superset

20 reps total = 10 lunges per leg. Alternatively you can hold the dumbbells by hanging them in your hands.

- begin by lowering down to lunge, keep your knee straight above your foot
- Walk forward with the back leg and lower down to lunge with the opposite leg forward
- Once again, step with the working leg and lower down to lunge
- Perform exercise one leg at a time and change the working leg for the next set

W2/D4 - Phase 1 - Quads

Community

More workouts from Ida Jemina