Name: Playbook - Myles Harris - Lower body + abs ( quad focused )
Uploaded: 2023-03-15T22:23:50.636Z
Duration: 90 min
Description: Lower body + abs ( quad focused )

This leg day session will you have crawling out of the gym. In this workout we’re focusing more towards building up those quads but will still include a hamstring exercise to keep things balanced. And yes, there is split squats in this so good luck with those!

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

Place a platform behind you not to high up for your back foot to rest on ( around 5-10 in off ground ) Then, Place bar on upper traps or rear delts and put foot back on platform on the ball of your foot for better stability and slowly go down without your knee touching the ground and back up. For more Glute focused lean over at the hips more. 

Focus: quads and glutes.

Smith machine Bulgarian split squats

Holding dumbbells at your sides, chest lifted and shoulders back Place your foot up onto the box and push through your heel to stand up while bringing up the other leg And Step down and repeat. For more Glute focused lean over at the hips. 

Focus: quads and glutes.

Dumbbell step ups

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

Depending on how thick the plates you have are, stack 1-2 on the wall or next to something you can hold onto for better stability, and make sure balls of feet are on edge of plates so that way when you go down you get a full stretch and when coming up squeeze. Go slow on this movement. 

Focus: For the Calves.

Plate Elevated Bodyweight Calf Raises

Keep chin tucked and as you go up breathe out and bring elbow to your knee and repeat on oppisite side. 

Focus: abs / obliques