Name: Playbook - Myles Harris - Legs ( quad focused )
Uploaded: 2023-03-15T22:24:10.194Z
Duration: 90 min
Description: Legs ( quad focused )

It’s always great to start off the week with a killer leg day. 😈 Starting off with some heavy squats moving into more hypertrophy movements and hamstrings finishing off with calves. Remember to stretch after and good luck trying to walk afterwards.

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

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)

Whether your doing them in place or walking with them, step foward with one foot and keep other foot back and make sure both knees make a right angle and don’t leg back knee touch ground for constant tension. Bend over at hips more for more tension on glutes. 

Focus: quads and glutes.

Dumbbell Lunges

Grab the barbell with a pronated ( overhand ) grip and take a step or two back. Have your feet at shoulder width and As you go down hinge at the hips / think about sticking your butt out as far back as you can while doing down while keeping lower back straight and chest up then back up. 

Focus: hamstrings, lower back, glutes.

Barbell RDL

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 )