Name: Playbook - Justin Howells - W8/D4 Legs & Abs B (Quads Focus)
Uploaded: 2022-05-18T12:26:02.821Z
Duration: 45 min
Description: W8/D4 Legs & Abs B (Quads Focus)

- Hack squat 4 x 8 (90 sec rest)
- Close stance leg press 4 x 10 (60 sec rest)

Superset:
- Leg ext 4 x 20,15,12,10
- Leg curl 4 x 20,15,12,10

- Seated calf raise 5 x 20,15,12,10,8 (30 sec rest)
- Cable crunch 5 x 15-20 (60 sec rest)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Place your feet narrow, just inside of shoulder width on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - narrow stance

- 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

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single leg hamstring leg curl

Superset

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

Seated calf raise

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W8/D4 Legs & Abs B (Quads Focus)

Carlos Guzman 

W1/D1 Upper

W1/D2 Legs & Abs

W1/D3 Upper

Leg workout was so good, I was nauseous by the time I started abs. So good!

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

6AM workout and im definitely awake now! Biceps are pumped

W2/D3 Upper

Adductors were sore for a whole week the first time doing these sets. Can’t wait for another week of torture!

W8/D4 Legs & Abs B (Quads Focus)

Community

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