Name: Playbook - Jumana Badwan - 11/30 Wednesday| LEG DAY (quad focused)
Uploaded: 2022-12-04T21:12:34.338Z
Duration: 75 min
Description: 11/30 Wednesday| LEG DAY (quad focused)

1. BB back squats 4x8 
(Warm up with a light weight then Find your 8RM and work with that as your working sets for a total of 4 sets)

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 3sec hold at the bottom and slowly release 4x12

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

5. Superset:
~Calf raises 3x12
~Pistol squat finisher 4x8 each leg 
(If you need assistance you can hold on to something and do it to your best ability)

- 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

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

11/30 Wednesday| LEG DAY (quad focused)

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