Name: Playbook - Julie Veselkova - Leg day (quads) 9/23
Uploaded: 2023-01-10T12:47:44.390Z
Duration: 60 min
Description: Leg day (quads) 9/23

Stair master

Perform the weighted squats immediately followed by body weight squats before taking a break

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels elevated air squat

Elevated heel squats dropset

Perform the SL hack squats followed by the goblet squats before taking a break

- Start with a shoulder width stance
- Bring one foot off the platform and stand on the toes of that foot 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your leg to stand up

Hack squat single leg

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

SL hack squat/ goblet squats superset

First 3 sets are heavy, last set drop the weight by ~50% and go for 20 reps


-Position feet in the middle of the platform, just inside of 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)

- 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

Leg day (quads) 9/23

Legs (glutes/hamstrings) 10/30

Back & shoulders 5/10

Glutes & hamstrings 5/8

Leg day - quads 4/26

Back & shoulders 4/25

Glutes & hamstrings 4/24

Legs - Quads 4/14

Shoulders & triceps 4/13

Back & biceps 4/11

Legs (glutes & hamstrings) 4/10

Back & biceps 4/6

Shoulders & triceps 4/5

Legs (glutes & hamstrings) 4/4

Amy Yeary

Shoulders & triceps 3/24

Leg day (quads) 2/23

Back & biceps 3/21

Glutes & hamstrings 3/20

Full body 3/18

Shoulders, chest, & triceps 3/17

Legs (quads) 3/15

Back & biceps 3/14

Glutes & hamstrings 3/13

Full body 3/11

Quads over glutes any day. I said what I said.

Legs (quads) 3/10

Shoulders, chest, & triceps 3/8

Back & biceps 3/8

Tough at the end. Almost quit and left, but I walked back in and finished.

Legs 3/6
(glute & hamstring focused)

Legs 3/1

Shoulders & triceps 2/28

Back & biceps 2/27

Legs 2/25

Upper body 2/24

Legs 2/22

Shoulders & triceps 2/21

Back & biceps 2/20

Leg day 2/18

Upper body 2/17

Loved the slight Incline for chest! ❤️

Shoulders, chest, & triceps 2/15

Legs 2/14

Back & biceps 2/13

Cardio & core 2/9

Upper body 2/8

Legs 2/7
(glute & hamstring focused)

Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

First workouts in 3 days. I have missed the gym soooooo much!

Shoulders, chest, & triceps 1/31

Love back day! Always a challenge but always glad to do it!

Back & biceps 1/30

Wendy

Legs 1/28

Upper body 1/27

Leg day (quads) 9/23

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