Name: Playbook - Michayla Morss - W3/4/D1 Quads/Glutes and Biceps/Back
Uploaded: 2022-08-25T00:01:11.788Z
Duration: 45 min
Description: W3/4/D1 Quads/Glutes and Biceps/Back

This full body day has a focus on our quads and glutes with biceps and back incorporated! 
Feel free to superset any exercises together, however, every three exercises would pair nicely together!

Make your eccentric (downward) portion of the squat, a 3 second count. Hold for 2 seconds at the bottom and come up. Repeat!

Eccentric squat with hold

-Stand with your hips under the bar
-With one foot planted behind you, lunge to 90 degrees
- To put more emphasis on your quads versus hamstrings, make sure you have an angle to your front shin. 
- 12 reps each leg

Reverse Smith’s Lunge

- Strap one ankle into the cable machine 
- Step back so you have plenty of room- leaving your chest mostly parallel to the ground 
- Kick your heel backwards and up to the ceiling- straightening your leg on the way back 
- 12 reps each leg

Cable Kick Backs

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- 10 to 12 reps each arm

Alternating dumbbell curls

- Grab the bar with an overhand grip
- Pull down towards the top of your chest
- Engage your lats as you pull
- Extend your arms to return the rope to starting position
- Keep your shoulders “packed,” not allowing them to come up to your ears

Wide Grip Lat Pulldown

- Pick an assisted weight that is challenging but doable
- pull yourself up in between the handles
- slowly lower yourself back down to starting position 
- allow extension in the elbows but leave your shoulders “packed,” not allowing them to come out of their socket

Assisted pull-ups

- Adjust leg extension machine to fit
- Select weight
- Angle toes towards each other
- Extend your legs and contract at the top of the lift 
- Release your legs back to starting position

Seated leg extension

- Place the cable at shoulder height 
- Keeping your humerus (top half of arm) level, curl the cable to your shoulder
- Return your arm to extension with control

Single Arm Cable Curl

- With one dumbbell held at your chest, squat to 90 degrees
- Pulse before coming up to full extension

Pulse squat

W3/4/D1 Quads/Glutes and Biceps/Back

W3/4/D1 Quads/Glutes and Biceps/Back

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