Name: Playbook - Olivia Mogan - Quads
Uploaded: 2023-05-03T18:27:52.635Z
Duration: 45 min
Description: Quads

Day 2: Quads

1. Box squat 4x8

2. Leg press 4x15

3. Leg extensions 3x12

4. Bulgarian split squat 4x8 (each side)

5. Calf raises 3x20

6. Banded jump squat 3x20

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through your heels and stand back up

Barbell box squats

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg press

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Seated leg extension

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold the dumbbells at your sides
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Elevated calf raises

- Stand with feet shoulder width and knees slightly bent, a band just above the knees
- Bend your knees and descend to a full squat position
- Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs
- With the legs fully extended, the feet will be a few inches (or more) off the floor
- Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump

Quads

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