Name: Playbook - Michael Smith - Quad-Focused Leg Workout
Uploaded: 2023-09-24T17:58:02.475Z
Duration: 90 min
Description: Quad-Focused Leg Workout

Westieez

These workouts are perfect. Right amount of intensity

Eric

Jack Vachon

Marcel

2 a days after running routes 🥵🥵🥵

1mor

Marth

Jackson

I cannot wait to start doing your upper body days with this program I plan to compete!

Jarrod

Devonte

Luis2720

Timothy

MarQuis

Coralie

Jakob Genovese

Kevin

Great workout today man was super fun to mix it up a Lil little

kenneth

Joshua Miranda

Leigh

David

Atal hussain khil

warmup:
- lower body warmup

workout:
- Seated leg extension 4 x 12,12,12,12
- Hack squat 4 x 10
- Leg press 4 x 10
- Lying leg curl 4 x 12,12,10,10
- Dumbbell RDL 4 x 10
Superset: 
   - Standing calf raise 4 x 15
   - Tibialis raise 4 x 20

abs:
- Crunch 4 x 30

Aim to keep your heart rate at 70% of you maximum heart rate [ 220 - age in years].

Bike/Stairs/Incline Treadmill

Lower Body Warm Up

- Adjust the pad so that it falls on top of your lower leg (just above your feet) Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves) 
- Keeping your torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position
- Repeat for the recommended amount of repetitions

Lying Leg Curl

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Perform one set of each exercise back to back followed by the suggested rest time.

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

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

Tibialis Raise

superset: Calf Raise x Tibialis Raise

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Quad-Focused Leg Workout

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