Name: Playbook - Marcus Thrash - Quads & Calves | Friday | 9/08
Uploaded: 2023-09-03T23:03:54.249Z
Duration: 60 min
Description: Quads & Calves | Friday | 9/08

This 60-minute leg-focused workout plan includes exercises such as:
- Treadmill incline walk 
- Barbell back Squat
- Leg press - low/narrow stance
- Superset: leg extensions & jumping lunges
- Superset: deadlift & goblet squats
- Superset: calf raises & tibialis raises

Treadmill incline walk

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- 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

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
- Add burpee at the end

Jumping lunges

Superset: leg extensions & jumping lunges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Superset: deadlift & goblet squats

Calf riases
- Push through the balls of your feet
- Engage your calves as you go up
Tibialis raises
- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

- Push through the balls of your feet engaging your calves.

NOTE: Light to moderate weight

Calf raises barbell

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Quads & Calves | Friday | 9/08

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