Name: Playbook - Nick G - Legs Quad Focused
Uploaded: 2023-05-09T22:14:25.175Z
Duration: 80 min
Description: Legs Quad Focused

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads

Leg extensions

- Begin with bar positioned on your upper back
- Brace your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith machine back squat - narrow stance

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles
-Push through the ball of your feet raising your heals engaging your calf muscles

Smith Machine standing calf raise

- Place your feet in a narrow stance on the platform
- Keep your back on the pad 
- Push through your mid foot to push the platform

Leg press - narrow stance

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Legs Quad Focused

clark

cassandra

Shoulders/Chest/Triceps

Данила Олимпиев

Nick

Leg Day

This is the very first structure I’ve had from an outside source…I haven’t wanted to commit to a full time trainer but came across this app..I just completed my first workout and I am impressed beyond words…it’s so perfect for me because it’s really simple and very easy to navigate…yet highly effective…I am so excited!! Thank you 🙏 🙌

Legs Quad Focused

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