Name: Playbook - Jumana Badwan - 1/1 Wednesday| LEG DAY (quad focused)
Uploaded: 2023-02-06T05:53:06.052Z
Duration: 75 min
Description: 1/1 Wednesday| LEG DAY (quad focused)

1. BB back squats 4x12/10/8/6
(Start with light weight since these are higher reps and increase weight as you go, remember these are higher reps so no need to go as heavy)

2. Superset:
~ Close stance smith machine low squat 4x10-12
~ Reverse lunge 4x8 each leg (front foot elevated on plate or box) 

3. Superset: 
~ Leg extension 4x15 with 3sec hold for last 5reps 
~Seated hamstring curl 4x12

4. Superset: 
~ Elevated DB RDL 4x12
~ Dumbbell or BB hip thrust 4x12-15

5.
~Calf raises 3x25/12/10

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- With feet close
- Lower slowly to about a little under 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith squat heels elevated & close

Smith machine reverse lunge

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Stand on a-little elevated surface 
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-Focus on the eccentric meaning time under tension so under your way down slow down

Barbell hip thrusts

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles