Name: Playbook - Lukas Duncan - Quads / Hamstrings
Uploaded: 2023-08-31T02:14:02.312Z
Duration: 75 min
Description: Quads / Hamstrings

Frances

Luis2720

Love the new user workout tracking and history!

Timer enable prompt pops up every time the timer is used.

Will

Thanks for the dailies!! I  like so many variations!

4 exercises for quads
2 for hamstrings

Start light and gradually increase weight each set.

Walk 5-10 on treadmill to warm up.

1. Sit on a leg extension machine and adjust the pad to rest comfortably against your shins.

2. Place your hands on the handles of the machine and engage your core.

3. Slowly extend your legs until they are straight in front of you.

4. Hold the contraction briefly before slowly lowering the weight back to the starting position.

5. Repeat for a set number of repetitions.

Leg Extensions

1. Sit on the leg press machine with your back against the pad and place one foot on the platform.

2. Ensure that your foot is positioned in the center of the platform and your knee is bent at a 90-degree angle.

3. Push the platform away from you with your foot until your leg is almost fully extended but not locked out.

4. Slowly lower the platform back down to the starting position and repeat the movement for the desired number of repetitions.

5. Switch to the other leg and repeat the exercise.

Single Leg Leg Press

1. Stand facing the Smith machine with your feet shoulder-width apart and your toes pointing slightly outward.

2. Place the barbell on your shoulders, with your hands slightly wider than shoulder-width apart.

3. Engage your core and keep your chest up as you slowly bend your knees and lower your hips down towards the ground.

4. Stop when your thighs are parallel to the ground, and then push through your heels to stand back up.

5. Repeat for the desired number of repetitions.

Smith Machine Squats

1. Stand facing a cable machine with the cable set to the lowest position.

2. Balance on one foot and hold onto the machine with one hand for support.

3. Use the other hand to grasp the ankle of the other foot and bring it up towards your buttocks.

4. Slowly lower your foot back down to the starting position.

5. Repeat for the desired number of repetitions and then switch legs.

Standing Single Leg Curl

1. Place feet a moderate distance in front of you.

2. Slam your back against the pad.

3. Lower weight slowly.

4. Drive through your heels on the way up.

5. Repeat for desired amount of reps.

Pendulum Squat Variation

1. Lie face down on a leg curl machine with your knees just off the edge of the bench.

2. Adjust the machine so that the padded lever rests on the back of your ankles.

3. Grip the handles of the machine and engage your core.

4. Slowly bend your knees and curl the lever towards your buttocks.

5. Hold the contraction for a second before slowly lowering the weight back to the starting position.

6. Repeat for a set number of repetitions.

Lying Leg Curls

Quads / Hamstrings

Legs (hamstring focused)

Great workout, easily modified for the available equipment.

John

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Chest / Calves

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Eric Bender

Back / Abs

I love the additional workouts in the app!

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Shoulders

Biceps / Triceps

Any way to add another exercise? Like abs at the end. So I can log it?

Legs

Michael

Javier

Bicep/Tricep/Calves

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Quads / Hamstrings

Community

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