Name: Playbook - Isaiah Pedroza - LEG DAY QUAD FOCUSED
Uploaded: 2022-04-27T18:32:13.422Z
Duration: 61 min
Description: LEG DAY QUAD FOCUSED

Leg day focuses on 
- quads 
- glutes
- lats
- mid back

30 minutes of Treadmill work 
20 minutes of walking 
- 2.5 to 3.5 speed 
10 minutes of jogging 
- 4.5 to 7 speed

Treadmill

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

LEG DAY QUAD FOCUSED

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