Name: Playbook - Jesse Rey - Legs: Quad Focus Dec 23
Uploaded: 2023-12-15T18:11:59.822Z
Duration: 70 min
Description: Legs: Quad Focus Dec 23

Use a weight that you can express full range of motion ( near lockout at the top and tap the weight rack at the bottom)
- sit chair back so you upper leg and hips are elongated 
- you should not leave your chair to perform this exercise / hold the handles

Quad Extension

Use bodyweight to build the connection and range of motion. You can carry dumbbells for added difficult 

You can also play with foot position

Plate Calf Raise

Quads + Calves

Quad focused machine
Semi Narrow stance toes pointing out get as low as possible . Slow and controlled 

Can be swapped for barbell squats or leg press machine

Linear Hack Squat

This exercise is great to support the knees and strength the ankles . Perform both with bent knees and with straight legs. pause in contraction for 1-3 seconds (longer to feel it better) and make a strong connection with the muscle 

Play with sitting lower, bending forward

Tibialis Raise ( wall supported)

Hack Squat+ Tibialis Raise

Hook top of ankle at the corner of the bench. Keep core tight and hinge forward so the weight fall towards your ankle. 

Can be substituted for split squat from the floor (no riser) or a box step up

Bulgarian Split Squat

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

Lying hamstring leg curls

Slow controlled and squeeze the peak contraction. Constant tension on the abs 

You can put your feet under plates for added stability

Legs: Quad Focus Dec 23

More workouts from Jesse Rey