Name: Playbook - ATO FITNESS by Kayla Rossi - 5.2| QUADS
Uploaded: 2023-12-07T16:30:33.596Z
Duration: 75 min
Description: 5.2| QUADS

Derrik Olmstead

All variations are performed back to back. Rest after all 3 are completed

- 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 on the machine with the pad at the bottom of your shin
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg extension top half pulses

- Sit on the machine with the pad at the bottom of your shin
- Extend your legs half way up, pulsing down and up in the bottom half range for reps

Leg extension bottom half pulses

Leg extensions tri-set “45s”

Keep toes pointed and butt slightly off the seat. Keeping tension on “tear drop”

Toes pointed leg extension

Do 10 of the controlled tempo leg press immediately followed by 10 exploding leg press

Low and close foot position. 
Count 5 seconds down, 5 seconds up

Controlled leg press

Exploding leg press

Leg press circuit

perform sissy squats and walking lunges back to back. Rest after each superset. Repeat 3 rounds

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

SUPERSET- sissy Squats and walking lunges

Wrap resistance band around pole. Put each leg through a hoop and put right below knees. 
Squat down with heels elevated then push back up slowly until you lock out your knees.

Spanish squats

5.2| QUADS

Mayra

5.31| High volume glutes

Iraida

5/27| QUADS

Awesome haven’t been pushed like that in a long time!

Kelly

I was trembling after the first workout! I loved it

Yolanda

5.21| GLUTES AND HAMS

INSANE!!! I’m drenched in sweat!!! Adding to my favorites.

París

5.17| QUADS

5.16| GLUTES

5.12| GLUTES

Sweet baby Jesus!!! This was a killer! My legs, my 🍑 and I thank you…..but I still cursed you out the whole time 🤣💀

Francine LaDuca

5.10| QUADS & GLUTES

Awesome!!! I like all of the different exercises for each muscle.

Not sure if I went numb or just got an adrenaline shot around the third round….either way it was amazing…..I think I spent round 4 cursing you out🤣💀

5.8| GLUTES AND HAMS

Crazy intense workout right after cardio and abs!!! Fight through the pain!!!

Maddie

5.5| QUADS

5.3| GLUTES AND HAMS

4.28| GLUTES

Raph

4.25 | QUADS

4.23| GLUTES AND HAMS

Kayla

4.20| GLUTES 🔥

Hell yeah!! This workout is intense and I’m adding it to my favorites!!

I need something quick but effective this morning & WOWOWOW. This was IT. 🔥🔥

4.19| 30 min QUAD KILLER

4.14| COMPOUND 5- LEG DAY

Thank God for the bar in the staff bathroom…after this my ass ain’t gettin up…MY HAMS AND MY PEACH ARE ON 🔥

4.12| HAMSTRINGS w/ glute finisher

4.10| GLUTES

Insane!! Honestly I failed at 100 alternating lunges, 90 leg extensions, 82 leg presses, 46 sissy squats and 10 landline squats. Achieving more progress each time is the goal!!

4.8| 500 rep QUADS 😈

Sarah

Amazing as always!! Love a good glute workout! 😅🙌🏽

4.6| GLUTES

Awesome workout!! The burn was insane!! This is one of my favorite quad workouts!!

Legs failed 3/4 of the way through so I couldn’t even finish 🥴🔥

Lauren

4.4| QUADS

Yuppp, this one was a really good one 😭🤯🍑

Love starting Monday off with legs. 🔥🔥🔥 Fire workout!!!

4.2|Glutes and hamstrings

Awesome workout!! The lunges were the hardest part of the workout!!

3.28| QUADS

HAMSTRINGS| 3.24

Loved all them, different form n combinations makes a difference

I think I threw up at the end idk I blacked out 🤣💪🏽🔥

3/9: QUADS 🍗

Omg! As much as I LOVED THIS….cryin in front of trainers was embarrassing. When they asked if I was ok…I blamed you 🤣🤣💀💀💀

3/10: Booty pump 🍑

Think this was my favorite one yet.  Although I say that after every leg/glute one. 😍🔥

Denise

3/7: GLUTES  🍑

Great way to start a Monday! 🥵🔥💪🏽

3/15: GLUTES 😎

Horrible. Literally hated every second. I thought I was going to cry from the beginning of the leg extensions

Alyssa

KILLER QUADS

GLUTES/ HAMS

The burn and pump was awesome!! My favorite part was the leg press with isolated pause!! The burn was incredible.

Cesar

QUADS

Awesome glutes workout!!! The burn is awesome!!!

My entire lower body is shot lol. Your ears had to be burning from me cursin you out lol! But my workouts with you make my day. While I may feel weak when I do things, the end accomplishment is worth it all! Much love

5.2| QUADS

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