Name: Playbook - ATO FITNESS by Kayla Rossi - KILLER QUADS
Uploaded: 2023-12-07T16:30:34.016Z
Duration: 90 min
Description: KILLER QUADS

Derrik Olmstead

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

Alyssa

Iraida

Raph

Michelle

Want killer quads? This gym workout focuses on building the quads with a combination of heavy sets and volume workouts. This will help grow and condition the quads!

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”

-put heels on plate or on lip of box. 
-keep feet in close stance position 
-squat  down until you sit on the box then push through your toes and quads to stand up. 
* QUAD FOCUSED

Box squats- close stance

Do both legs for each exercise before moving to next.

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side( complete each side for 1 rep)

Barbell reverse lunges

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- 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 - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

SUPERSET: reverse lunges superset with split squats

- 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 stand up

Hack squat

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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

KILLER QUADS

Mayra

5.31| High volume glutes

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🤣💀

KILLER QUADS

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