Name: Playbook - Lukas Duncan - Quads/Hams/Glutes
Uploaded: 2023-08-31T02:14:02.377Z
Duration: 90 min
Description: Quads/Hams/Glutes

Frances

Keeps getting better! Love the adjustable timer that shuts up after 2 tones!

5-10 minute warmup on treadmill 

👉 Plate loaded squat machine
➗ 4 sets x 15,12,10,8

👉 Leg press
➗4 x 20,15,12,10 (last set drop set)

👉 Bulgarian split squat
➗ 3 x 10 each leg

👉 Leg extension
➗ 4 x 15,15,15,15

👉 Lying leg curls
➗ 4 x 15,12,12,10

👉 Glute kickbacks
➗ 3 x 12,12,12

1. Stand in the machine with your shoulders under the pads and your feet flat on the platform.

2. Grasp the handles to your sides, and release the safety lever to begin the movement.

3. Keeping your back pressed against the pad and your feet flat on the platform, slowly lower yourself by bending at the knees.

4. Stop when your thighs are parallel to the platform.

5. Push through your heels to lift yourself back up to the starting position.

6. Repeat for the desired number of repetitions.

Plate loaded machine squats

- 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)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Quads/Hams/Glutes

Legs (hamstring focused)

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

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

Will

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/Hams/Glutes

Community

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