Name: Playbook - Nickolas Venuti - Legs (Quad Focused)
Uploaded: 2023-11-24T01:10:55.762Z
Duration: 90 min
Description: Legs (Quad Focused)

Bharles

Dynamic warmups 
Warmup:
3 each 20-25 reps
Leg extensions 
Leg curls

Workout:
Pendulum Squat 4 x 8
Power Squat 4 x 10 3 sec tempo
Goblet Squat 4 x 10 dropset last set
Single leg curls 4 x 15 dropset last set 
Reverse lunge 4 x 12 dropset last set
Calf Raises 3 x Failure

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

3 sec tempo
- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Power Squat

Last drop set. Cut the weight in half and go to failure 
- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

Superset with reverse lunges 
- last set drop set. Cut the weight in half going to failure 

- Keep your core tight and avoid using your lower back or swinging

1 leg standing hamstring curl

Last set dropset to body weight going to failure 
- 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

Plate reverse lunges

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Legs (Quad Focused)

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