Name: Playbook - ATO FITNESS by Kayla Rossi - 6.23 | High volume QUADS
Uploaded: 2024-02-04T18:51:51.550Z
Duration: 75 min
Description: 6.23 | High volume QUADS

Derrik Olmstead

Mayra

Complete all three exercises back to back. Then rest 1 min between round

- 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
- butt slightly off seat 
- toes pointed

Leg extension bottom half pulses

HEAVY! Come to a complete stop at bottom of each rep. Squeeze hard at top of contraction

HEAVY dead stop leg extensions

- drop weight by 20 pounds and rep quickly 
- 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

Leg extension Tri-set

- Elevate heels onto a weight plate
- Hold dumbbells in each hand 
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated squat

- Standing with your feet close, toes out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat pulses - toes out

Squat superset

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Perform 10 reps of the exploding leg press followed immediately by pulsing leg presses

- feet low and close 
- 5 second negative then explode up 
-Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)- 5 second negative

Pulse on bottom of rep 
Feet low and close

Leg press pulses- low/close stance

Leg press superset

Stand on plate 
Alternate between forward and backward lunge 
10 on each leg ( forward and back is 1 rep)

Forward and back lunges

Keep stance close 
*** if you can’t perform with barbell do these with just body weight

Barbell jump squats

Burnout superset

6.23 | High volume QUADS

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

6.23 | High volume QUADS

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