Name: Playbook - Ida Jemina - W8/D4 - Phase 2 - Quads
Uploaded: 2024-02-13T13:19:03.876Z
Duration: 75 min
Description: W8/D4 - Phase 2 - Quads

Heidi Rainesto

Not gunna lie, this was a rough one the day after Christmas 😩

Melissa Johnson

Piti vähän soveltaa ulkosalilla kehonpainolla, esim bulgarialaisia ja standing leg extensionia mutta hitto ku tuntu hyvältä!

Kirsi

Wohoooo! You've come so far lovie and I'm so proud of you!! Let's tackle the quads for the last time in this Phase 2!💪 Next week is for Phase 3 so get ready to get your hands on the new workouts and the overreach period!😍

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.

Let's smash this sesh!!

Alternatively you can perform this exercise with free weights.

- Begin with the barbell supported on top of the traps. The chest should be up. Take a narrow stance.
- Descend by flexing the knees and moving the hips back. Ensure that the knees stay align with the feet and keep the spine neutral throughout the movement
- Continue as low as you can that feels natural to you. Don't go so low that your hips begin to dip resulting in rounding of the lower back
- Come back up into starting position

Narrow Stance Squat Smith

Remember to perform all sets and reps with both sides! Alternatively you can perform the exercise with dumbbells. 

- 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 on its toes 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.

Split Squat Smith

Remember to perform all sets and reps with both legs!

- Sit down to the leg press machine
- Place you upper leg on the leg press with a shoulder width stance while keeping your knee aligned with your foot
- Keep your spine neutral throughout the exercise
- With a controlled motion push the leg press up and down with your working leg

Single Leg press

Remember to perform all sets and reps with both legs!

-Stand upright with dumbbells on your hands.
-Step on a box or bench with one leg and lift your body up, maintaining your balance.
-Keep your body upright, with a controlled motion.

Dumbbell Step Ups

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

- Each time you lift the weights up counts as a rep!
- 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 with one leg SLOWLY and repeat with the other side on the next repetition

Leg Extension 2 up 1 down

-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
- HOLD! For 3 seconds squeeze your quads and don't let the legs come down.
-Return to the starting position

Leg Extension with Holds

Superset

- You can do this exercise without a band as well
- For extra challenge: Place a band around your legs
- Come down in to a squat position, knees at a 90 degree angle
- Explode up and jumping off the floor as high as possible
- Land and allow your momentum to bring you back into the bottom of your squat

Squat Jump Finisher

W8/D4 - Phase 2 - Quads

Jessica

Wafa

Wendy

W1/D1 - Phase 1 - Full body strength

Tamara

W1/D2 - Phase 1 - Hams, Glutes and Calves

Olivia schmidt

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

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

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

W8/D4 - Phase 2 - Quads

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