Name: Playbook - Julie Veselkova - Leg day (quads) 8/27
Uploaded: 2023-01-10T12:47:44.360Z
Duration: 60 min
Description: Leg day (quads) 8/27

The leg extensions with pauses had my quads on fire! Loved it

Melissa

This leg day is more quad focused and will have your quads on fire!

Perform both movements back to back before taking a break

- Stand holding a kettlebell low and between your legs
- Begin your squat and push your hips back as you come down 
- Lean slightly forward throughout your rep 
- Pause at parallel and extend your legs to come back up

Kettlebell squats

-Hold the kettlebell in both hands 
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

Warmup

- Start with one leg on the platform and the other foot will be on the floor and on your toes so it doesn’t assist you 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heel extending your leg to stand up

Single leg Hack squat

This is a dropset not a circuit. You’ll perform 3 working sets and on your last set, drop the weight ~50% and hit 20 reps

- Begin with bar positioned on your upper back and your feet close together but not touching (we’re focusing on quads here)
- Tighten your core and lean your weight back into the bar as you lower your body 
- Reach parallel and push through your heels to come back up

Smith machine squats

-Place your feet in the middle & hip width apart 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top for 2 seconds and lower slowly

Leg day (quads) 8/27

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