Name: Playbook - Myles Harris - DRUMSTICK QUAD WORKOUT 🍗
Uploaded: 2023-03-15T22:19:37.325Z
Duration: 90 min
Description: DRUMSTICK QUAD WORKOUT 🍗

What’s up y’all boys!!! ( and girls ) Welcome back to the app it’s a new week so you guys already know what time it is, new workout! This week we got a big quad focused leg day that’s also gonna challenge your balance with a couple movements like step-ups and split squats. Keep the intensity high during this and leave a review of how it went for you. Other then that let’s kill this sesh and hope y’all have a great week!

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

When getting into the machine, lay your back flat against the pad and place feet low so that way when your pressing you get max dorsiflexion of ankle which will biased more quads. Place feet at a slightly outside of shoulder width position with toes pointed out slightly as well. Move the handles then Go down slowly and do not let your glute start to rise off of the pad. Keep your entire back flat on it the entire time. And when pressing up think about driving through the heels and do not lock out knees.


Focus: Quads

Leg press (quad focused)

Grab a pair of dumbbells and with a bench or small platform, use one leg to step up then back down slowly. For more glutes bend over at the waist more. For more quads, stay more upright. 

Focus: quads and glutes.

Dumbbell step up

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

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.