Name: Playbook - James Whipp - Day 3 - Legs (Quads, Hamstrings)
Uploaded: 2022-02-22T21:53:46.393Z
Duration: 90 min
Description: Day 3 - Legs (Quads, Hamstrings)

1mor

Packed with the core movements to develop strong, powerful and aesthetic legs, focusing on the key elements of the inner, outer quad and the hamstrings. My legs were always my strongest asset to my physique, these are some of the best exercises for developing lean muscle and definition.

- Squats (Pyramid set) Work your way up to your 80-90% 1RM and back down, getting a mixture of high intensity and low-rep strength building

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Day 3 - Legs (Quads, Hamstrings)

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