Name: Playbook - Myles Harris - HIGH VOLUME QUADS 🦵🏾
Uploaded: 2023-03-15T22:19:37.389Z
Duration: 115 min
Description: HIGH VOLUME QUADS 🦵🏾

What’s up gang! It’s the weekend so you know we gotta start it off with a brutal high volume leg day! This will be mainly quad focused but will still include the other muscles of the legs as well. This is going to be a fought sesh if you get through it props to you. 😭 But let’s start this and KILL this sesh! ⚡️

Place bar on top of shoulders and cross arms or use the wrist and fingers method of holding the bar. Put feet in preferred squats position. And when going down keep your chest up and come back up. 

Focus: mostly quads but includes glutes, hamstrings, lower back, and more.

Smith machine 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)

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

When getting into the machine, fine your preferred stance ( mine is shoulder width with toes pointed out slightly ) Once you have yours, press up slightly and love the handle so you can go all the way down and back up. Do NOT lock out your knees on this at the top of the movement and when going down if your heels start to come off try putting your feet up higher and keeping entire foot on platform. 

Focus: Mostly quads but includes glutes, adductors, and hamstrings.

Hack Squats

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

When getting into the machine make sure the pads are touching your thighs then go up, remove the stopper and when during this entire movement go slow and contract at the top of the movement and let them stretch at the bottom too. 

Focus: For the calves and soleus ( bottom portion of calves )