Name: Playbook - Ida Jemina - W9/D4 - Phase 3 - Quads
Uploaded: 2024-02-13T13:19:03.918Z
Duration: 75 min
Description: W9/D4 - Phase 3 - Quads

Uh ma’am! The superset, leg extension drop sets and squat finisher were not cool! It felt great tho! Thank ya for killing my quads!!!

Tamara

I was dreading doing this workout! I’m wore out, heart rate is pounding!!!! ❤️🥵

Melissa Johnson

I absolutely LOVED today's workout! Quads from week9 of Muscles and strength challenge😍😍

Maria

Okay lovie! Before we start I want you to prepare your mind to push today! YOU GOT THIS! You have come so far and now it's time for the overreach quads workout. This is tough and burning but super rewarding!👏

The first super set and the last finisher are challenging and you will get to feel some amazing burn when doing the leg extension drop set as well. Remember to do warm up sets before heavy weights.

You are a BEAST! Let's go! Let me know, did you sweat today?😘👊

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

- Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang by your side. This will be your starting position.
- 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

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.

Step Ups

Superset: Bulgarian Split squat + Step Ups

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

-Begin the cable squat by standing in front of the cable machine, with your feet about shoulder-width apart, feet facing forward. 
- Grab onto the attachment and bring it to your shoulders. Slowly lower your body as if you're about to sit down in a chair by bending at the knees and hips; squatting motion.
-Return to start position and repeat.

Cable Front Squat

Drop Set: Choose a weight with which you are just able to perform the prescribed amount of repetitions in the first set. Immediately after finishing the first set decrease the weight by 1 level and continue the set without a break in between. Do as many reps as you can, until you fail to do any more reps. When your muscles aren't able to perform any more reps, decrease the weight by another 1 level. Continue the set until you fail to do any more repetitions. Perform the prescribed amount of drop sets and take a break between rounds.

-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

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Leg extension DROP SET

Let's finish up those thighs with a BURNING Squat Finisher! Push push push!!

- In a shoulder width stance and a dumbbell in hands between the legs
- Lower down to a squat
- With an explosive movement jump up in the air
- Land down softly and repeat
- Maintain a neutral spine and keep the core tight throughout the movement

Weighted Squat Jump

- In a shoulder width stance and a dumbbell in hands between the legs
- Lower down to a squat
- Push yourself back up to a standing position
- Maintain a neutral spine and keep the core tight throughout the movement

Squat with a Dumbbell

- In a shoulder width stance
- Lower down to a squat
- Push yourself back up to a standing position
- Maintain a neutral spine and keep the core tight throughout the movement

Bodyweight Squat

Squat Finisher

W9/D4 - Phase 3 - Quads

Jessica

Wafa

Wendy

W1/D1 - Phase 1 - Full body strength

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!

W9/D4 - Phase 3 - Quads

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