Name: Playbook - Nikki Font - Insane Quad Day
Uploaded: 2024-01-09T06:11:00.325Z
Duration: 70 min
Description: Insane Quad Day

You will need :

- leg extension
- squat rack
- dumbbells
- hack squat
- landmine

- Adjust leg extension machine to fit
- Select weight
- Extend your legs fully
- Release your legs half way down, then back up
- then back to starting position

Seated 1-1/2 leg extension

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Begin with a Landmine in hand and feet hip width
- Lower the bar to the ground, pressing your hips back while keeping a slightly bent knee to perform the RDL
- Stand straight back up pressing your hips forward
- Lower down into a sumo squat & push back to stand up
That equals 1 rep

Landmine RDL to sumo squat

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Perform 12 reps with the dumbbell
Then drop the dumbbell

Perform as many reps as possible with just body weight

Your goal is 12!

Dumbbell heels elevated goblet squat

Insane Quad Day

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Insane Quad Day

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