Name: Playbook - Nathaniel O'Hare - W1/D2 LEG day quad focused
Uploaded: 2022-08-04T18:01:14.168Z
Duration: 75 min
Description: W1/D2 LEG day quad focused

This leg workout is gonna be mostly quad focused be free to change the workouts or add ore sets and reps

Am  Fasted Incline treadmill

- Holding your legs up at 45 degrees 
- Sit up and reach for your toes with both hands

Toe ups abs

Break afternoon lift

Incline Treadmill warmup

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Hold the dumbbell at chest height 
- Raise one foot of the floor 
- Push your hips back as you come down

Dumbbell goblet pistol squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

W1/D2 LEG day quad focused

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