Name: Playbook - Katie Lee - Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖
Uploaded: 2024-04-16T17:17:17.772Z
Duration: 75 min
Description: Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

Short leg day bc kidz 😑 good pump anyways

Angela Christine

Katie Lee

Omg!!!! I can’t walk. I don’t know how I am going to get home after this work out

Vanessa

Jenny

Time to build up those wheels! Work on hypertrophy and performance with this workout 🏋️‍♀️

Place bar stoppers level with the depth of your squat. 
Place plates or wedges on the floor, keep stance narrow and toes forward. 
Grab bar at the crease of elbows. Keep palms up with thumbs out. 
Power up into a stand then lower bar back down to bar stoppers, pause then power back up to standing. Repeat!

Zercher pause squats (heels elevated)

- 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
Super set this with the next exercise on list! Meaning no rest between exercises!!!

Hack squat (looking out)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- feet shoulder width apart
- go as low and heavy as you can control

Leg press (quad focused)

Place bar adjustments to a low level, one you can complete a deep squat with, without compensating your squat form. 

Start at least parallel for your pause (adjust bar stoppers) 

Pause for 1 second at the bottom of the squat and power up to a stand
Super set with DB deficit lunges!

Deep pause squats

- Begin with both feet on plates or a stepper. 
- With dumbbell in each hand, lower down until knee almost touches the floor
- Press through your front heel to stand back up
- make your stride a little closer together to target quads, lean torso slightly forward as well. 
Reps are each leg! This should be a super set with your deep pause squats!

Dumbbell deficit lunges

Place feet inside bar, shoulder width, grab bar
Squat down then explode off the ground, landing softly (keep core engaged)

Trap bar jump squats

Perform a double leg extension, once at the top release one leg and count to 3 to lower pad down to start position. Repeat same leg for 10 reps then switch legs. 10 for each  single leg so 20 total! 
Repeat 3 sets

Leg extension to single eccentric 3 count

Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

Linus

Week 1 through 4/D2 Delts for Days💥 plus core workout!

Short river workout with bands and a little legs/cardio thrown in. Keepin it goin on vacay 💪🏻

Week 1 through 4/D3 Back and bicep program 💪🏻

Loving these workouts and the split. Not complicated and fancy like some others I’ve done in this app. Just hard ass work. 💪🏻

Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

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