Name: Playbook - Joseph Bonini - Quad Focused Leg Day | Core
Uploaded: 2023-06-15T20:04:48.323Z
Duration: 50 min
Description: Quad Focused Leg Day | Core

Most of the movements will be lower body pushing exercises to target the quads.

- 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

FOR SETS OF 5: 2 sec pause at bottom of each rep

Barbell front squat

- 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

NOTE: single leg

Leg press - mid stance

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

*Work both sides

Bodyweight assisted pistol squat

Complete exercises consecutively, then rest.

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 15 reps each side

Kettlebell Russian twist

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core circuit

Quad Focused Leg Day | Core

Brandhom

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14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Misha SWB

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Shoulders & Arms | Run

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Push & Pull Hypertrophy | HIIT Circuit

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Back Day

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Legs

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Back Interval Circuit

Shoulders & Core Circuit | Incline Walk

Lower Body Circuit | Incline Walk

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Shoulders | Pull | Arms | Core

Long Run

Glutes | Hamstrings | Core

Easy 7 Mile Run

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8 mile progression run

Run | Shoulders | Back | Arms

Quad Focused Leg Day | Core

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