Name: Playbook - Livin Toned - Leg day (quad focused)
Uploaded: 2022-05-23T17:34:23.302Z
Duration: 90 min
Description: Leg day (quad focused)

Sarah

Meri

my calves were on fire after this workout😮‍💨

Anne

Quad dayyyy

It’s 2022, we’re not afraid of building quads anymore right?!

Good.

You guessed it, train close to failure! And don’t worry about not training glutes much this workout, you have enough glute volume in this plan!!! More isn’t always better. In this quad workout you’ll get a bit of glute involvement on the leg press, make sure you go deep and put your feet low on the platform!

Focus on keeping a narrow (hip width) and low foot placement to hit your quads

Your glutes and lower back shouldn’t come off the seat and back pad

Your heels shouldn’t come off the leg press at the bottom either

Leg press (quad focused)

Getting your hamstring to touch your calves is the main goal so, position your feet in a way to make it possible to get full depth and knee flexion. 

That way you get the most quad development

Smith machine squats

Make sure you pause with the weight at the top

Don’t use momentum to move the weight, start slow and fire your quads! Control the weight on the way down as well.

Quad extensions

The aim is to close your legs as hard as possible while controlling the weight back to as wide as you can physically open up your legs (without the weights pushing you into position)

Adductor machine

Make sure you are going all the way down and holding the weight there for a second. Do the same thing at the top or the raise as well

Calf raises (straight leg)

Leg day (quad focused)

first time properly following their program, am very pumped 🔥

elena

After a long time of following loewi and toni on instagram, i finally took the plunge and tried one of their programs. I love the no nonsens approach and thanks to their explanation and videos I finally dared to go deeper and heavier than before. Result: already smashing my (albeit small) PR’s

Nothing feels beter than a successful training session!

Glute day 1

Very good!! Only there were 2 exercises they did not have in my gym 😅 didn’t check before hand 😪 is it possible that you can provide me with a good alternative for next time? Thank you so much in advance! ☺️

Leg day (quad focused)

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