Name: Playbook - Myles Harris - BARBELL ONLY QUADS 🦵🏾
Uploaded: 2023-03-15T22:19:37.278Z
Duration: 90 min
Description: BARBELL ONLY QUADS 🦵🏾

Happy Tuesday everyone! For todays daily sesh we got a killer quad only workout only I doing a barbell! This is a great workout to try something new or if you don’t have access to a gym and still wanna put some work in! Let’s keep killing this week and going hard everyone. 🔥

When coming up to the bar, have a pronated grip when coming under the bar and use either entire hand or two fingers if your lack wordy mobility, and unrack the weight and take a step or two back. When going down brace your core and think about keeping your chest up the entire time. Go down to parellel or more if possible and let your chest and hips come up at the same time. 

Focus: More quads then a normal barbell squats but still includes glutes, hamstrings, lower back, and adductors.

Barbell Front Squats

Unrack the bar and take a step or two back. Place ball of your back foot on a platform or bench and go down slowly and back up. 

Focus: for more glutes bend over more at the hips and for quads stay upright and place a small plate under your heel in your front foot.

Barbell Bulgarian split squat

Unrack the weight and keep bar on your traps ( high bar people ) or rear delts ( low bar people ) When going down make sure your knees create a right a angle and don’t let them touch the ground for constant tension. When doing these, stay more upright to bias more quads and to hit the glutes more when your at the bottom position, lean over your thighs more. 

Focus: Quads, glutes, hamstrings, and adductors.

Barbell Lunges

I squat low bar so I place the bar on a shelf created by my rear delts but if you squat high bar then place bar on top of your traps. Once bar is in position on your back, keep elbows pointed down at the ground for better stability. Unrack the weight and take only a step or two back and find your preferred squat position ( everyone’s is different ) brace yourself core then go down to parellel or lower if possible and on the way back up breathe out then repeat. Try to keep your entire feet planted onto the ground and do not let knees cave in. Also try to let your hips and chest go up at the same time on the way up too. 

Focus: Mostly quads but includes glutes, Hamstrings, lower back, and adductors.

Barbell Squats

Unrack the weight with bar on your traps ( high bar people ) or rear delts ( low bar people ) When going down take a step back and make sure the knees create a right angle and don’t touch the ground for constant tension. 

Focus: Quads, glutes, hamstrings, and adductors.