Name: Playbook - Jake Heyen - W1/D2 Legs - Quad Focused
Uploaded: 2023-01-30T23:39:10.658Z
Duration: 60 min
Description: W1/D2 Legs - Quad Focused

Andrew

• Focus in this workout is legs, specifically quads
• 5 exercises for the leg portion
• Warm up included at the beginning
• Cardio interval at the end
• Standard gym equipment required

- Perform the alloted reps or time for each warm up exercise
- Do 1 round of this

- While standing, hold a light bar or pole on your shoulders
- Twist your torso in both directions

Pole Twists

- While standing, hold a light bar or pole on your shoulders
- Roll each of your shoulders forward

Pole Rolls

- While standing, hold a band extended out in front of you
- Pull the arms behind your body, while keeping them extended with the band to the sides

Band Circles

- While standing, hold a band extended out in front of you
- Pull the arms behind your body, while keeping them extended with the band to the sides
- Lead with one arm and then allow the other arm to follow behind
- Perform sets with both arms being the lead arm

Band Figure 8’s

- Using a bench or table in front of you
- Place your leg on it sideways with your leg and foot facing inward
- Hold position for allotted time
- Perform for both legs

Hip Flexor Stretch

- While standing, swing your leg up to stretch your hamstring
- Keep leg straight throughout swing
- Alternate legs

Leg Swings

- Start standing in an upright position
- Put one leg forward with heel on ground and toes pointed up
- Bend at the hips and brush your arms through from back to front

Dynamic Calf Stretch

- Use an assault runner and set resistance to high setting (so you have to actually push with your legs for it to move)
- Walk forwards & backwards for 2.5 minutes each

ALTERNATIVE: Perform 5 sets of 20 yards, forward sled pushes & backwards sled pulls

Assault Runner Pushes

Warm Up

- Standing with your heels elevated and a barbell resting in front on your shoulders
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel
- Push through your heels to stand up

Heel Elevated Barbell Front Squat

- Place on leg on bench or box behind you for stability, and place the other leg a few feet in front of you
- Place a barbell on your shoulders
- Keep a slight bend at the front knee
- Squat straight down until you reach a 90 degree knee angle
- Pull back up

Barbell Bulgarian Split Squats

- Stand in a narrow stance with your heels elevated
- Hold dumbbell in front of you at your chest
- Squat down and return up to starting position
- Repeat for desired reps

Dumbbell Heel Elevated Goblet Squat

- 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

- Stand on an elevated block with you heels hanging off
- Hold a barbell on your shoulders
- Press up with your calves
- Return to starting position

Standing Barbell Calf Raises

- Set treadmill to sprint pace, perform for allotted time
- Then set treadmill to jog pace, perform for allotted time
- Repeat for number of cycles listed

- Set treadmill to a sprinting pace (8-12 mph)

Treadmill Sprint

- Set treadmill to a jogging pace (5-7 mph)

Treadmill Jog

Treadmill Intervals

W1/D2 Legs - Quad Focused

It was solid, excited to do this the next two months

Brian

W1/D1 Chest & Triceps

Evan

W1/D3 Back & Biceps

W1/D4 Shoulders

W1/D5 Legs - Hamstring Focused

W1/D2 Legs - Quad Focused

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