Name: Playbook - Livin Toned - Quads
Uploaded: 2022-06-30T11:53:14.688Z
Duration: 90 min
Description: Quads

Quad day! And calves too 🙄 we don’t skip those over here!

Todays emphasis is growing our quads and doing exercises to help out get the best development on the quads! So good luck!

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. Pull yourself in to the chair!

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

Make sure you are fully wedged in and stable when doing this exercise 

Set up tip:
- make sure your knees are in alignment with and next to the axis of rotation (the point where the machine rotates)

Seated hamstring curls

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

Quads

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