Name: Playbook - Jumana Badwan - 12/7 Wednesday| LEG DAY (Quad focused)
Uploaded: 2022-12-10T22:14:25.181Z
Duration: 75 min
Description: 12/7 Wednesday| LEG DAY (Quad focused)

1. -Squats 4x8

2. -DB or deadlifts 4x10/8/6/6

3. Superset: 
~ Goblet landmine RDL toes elevated 4x12
~Sumo landmine pulsing squat 4x12

4. Superset:
~ Leg press (feet high on platform)4x 12/10/8/8
~ DB Bulgarian split squat 4x12 each side

5. Superset: 
~ Leg curl 4x12 (hold at the bottom for 3 secs) 
~Step up 4x8-12 each leg 
~DB walking lunge 4x20

- 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

12/7 Wednesday| LEG DAY (Quad focused)

2/6 Monday| CHEST/SHOULDERS & TRICEPS

12/7 Wednesday| LEG DAY (Quad focused)

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