Name: Playbook - Jumana Badwan - 4/23 Tuesday | LEG DAY (Quad focused)
Uploaded: 2024-04-24T18:04:34.778Z
Duration: 70 min
Description: 4/23 Tuesday | LEG DAY (Quad focused)

1. Squats 4x8
(You are going up in weight each time, but also making sure you form is just a great as it was the first set)

2.Superset:
~ Hex bar deadlifts 4x10/8/6/6
~Jump squats 4x15
(After you release the hex bar you are going straight into jump squats than taking ur rest when both are completed for 1 round and so on for a total of 4 rounds)

3.Superset: 
~Deficit reverse lunge 4x8 each leg 
~DB RDL’s (toes elevated) 4x12-15

4.Superset:
~Heel step downs 4x8 each leg 
~Forward lunge exploding back up 4x8 each leg
(Focusing on slowly going down for heel step ups, for the front lunge you are lunging slowly down and exploding back up to starting position) 

5.Superset:
~Leg Extension 4x15
~Bulgarian split on leg extension machine 4x15
(You are staying at the same machine for Bulgarian split squats you will just place your back foot on the pad as you do the exercise)

- 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

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- 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

Heel Step down

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge (1)

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

4/23 Tuesday | LEG DAY (Quad focused)

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