Name: Playbook - Joseph Bonini - W1/D5 Quad Focused Leg Day | Run
Uploaded: 2023-06-15T20:05:25.312Z
Duration: 70 min
Description: W1/D5 Quad Focused Leg Day | Run

Today is a quad focused leg session so we’ll start with front squats, and move into other lower body pushing movements. Lastly, we’ll finish with a run.

- 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

NOTE: can add resistance bands (optional). To do this you would use a band on each side of the bar. Attach to the bottom of rack, and stretch to just outside of where the plates are.

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

TEMPO: 3 sec descend, 2 sec pause at bottom of each rep.

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)

- 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

Running

W1/D5 Quad Focused Leg Day | Run

W1/D1 Push | Pull | Run

W1/D2 Glutes & Hamstrings | Run

W1/D3 Easy Run

W1/D4 Shoulders | Pull | Arms | Core

W1/D6 11 Mile Long Run

W1/D7 Active Rest Day

W2/D1 Push | Pull | Run

W2/D2 Glutes | Hamstrings | Core

W2/D3 Easy 7 Mile Run | Striders

W2/D4 Push | Pull | Run

W2/D5 Quad Leg Day | Core

W2/D6 12 Mile Long Run

W2/D7 Active Rest Day

W3/D1 Run | Push | Pull

W3/D2 Glutes & Hamstrings | Core

W3/D3 8 mile progression run

W3/D4 Run | Shoulders | Back | Arms

W3/D5 Quad Focused Leg Day | Core

W3/D6 13 Mile Long Run

W3/D7 Active Rest Day

W4/D1 Push | Pull | Run

W4/D2 Glutes | Hamstrings | Run

W4/D3 Active Rest Day

W4/D4 8 Mile Pacing Run

W4/D5 Full Body Strength

W4/D6 11 Mile Long Run

W4/D7 Active Rest Day

W1/D5 Quad Focused Leg Day | Run

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