Name: Playbook - Joseph Bonini - Quad Focused Leg Day
Uploaded: 2023-06-15T20:04:48.204Z
Duration: 60 min
Description: Quad Focused Leg Day

This workout focuses on quads, so we start with front squats then move into other quad dominant exercises

- 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

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

Leg press - mid stance

- 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 holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

NOTE
* Tempo: 2 sec descend, 2 sec pause for each rep

KB goblet squat

- Jump rope with the rope passing under your feet once each jump

Jump rope

Quad Focused Leg Day

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