Name: Playbook - Jake Schultz - Week 2 Day 1– Legs (Quad focused)
Uploaded: 2023-07-05T13:03:46.327Z
Duration: 60 min
Description: Week 2 Day 1– Legs (Quad focused)

Masoud

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

Leg press (quad focused)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your toes extending your legs to stand up

Hack squat

- With heels elevated and feet close
- Lower slowly as low as comfortable 
- Keeping your chin and chest up
- Drive up through your heels

Smith squat heels elevated & close

- With KB in goblet position
-Standing next to a bench or box
- Place your foot on top of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

KB goblet Lateral step-ups

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

Week 2 Day 1– Legs (Quad focused)

Blake

Week 1 Day 1 Push/Pull

Week 1 Day 2 Legs

Week 1 Day 3 — Push & Biceps

Week 1 Day 4 — Back & Triceps

Week 1 Day 5– Glutes/Hamstrings & Shoulders

Week 1 Day 6 — Active Recovery Day

Week 1 Day 7 — Push/Pull

Week 2 Day 2– Chest & Biceps

Week 2 Day 3– Back & Triceps

Week 2 Day 4 — Rest day

Week 2 Day 5– Legs

Week 2 Day 6– Shoulders

Week 2 Day 7 — Back & Chest

Week 3 Day 1 — Glutes & Hamstrings

Week 3 Day 2 — Rest Day

Week 3 Day 3 — Chest & Triceps

Week 3 Day 4 — Back & Biceps

Week 3 Day 5 — Legs

Week 3 Day 6 — Back & Triceps

Week 3 Day 7— Rest Day

Week 4 Day 1 — Push/Pull

Week 4 Day 2 — Legs

Week 4 Day 3 — Chest, Shoulders & Biceps

Week 4 Day 4 — Back & Triceps

Week 4 Day 5 — Legs

Week 4 Day 6 — Active Rest Day

Week 4 day 7 — Chest & Shoulders

Week 5 Day 1 — Quad focused legs

Week 5 Day 2 — Back & Arms

Week 5 Day 3 — Shoulders

Week 5 Day 4 — Legs

Week 5 Day 5 — Push/Pull

Week 5 Day 6— Active Rest Day

Week 5 Day 7 — QUADS

W6D1 PUSH

W6D2 — PULL

W6D3 Glutes & Hamstrings

W6D4— Active Rest Day

W6D5 PUSH/PULL

W6D6 QUADS

W6D7 BACK & TRICEPS

W7D1 — CHEST

W7D2  LEGS

W7D3 UPPER BODY push/pull

W7D4 Active Rest Day

W7 D5 Lower Body

W7 D6 Push/Pull

W7 D7— Back & Triceps

W8 D1 Legs (Quad focused)

Week 2 Day 1– Legs (Quad focused)

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