Name: Playbook - Quin Bruce - W4/D2 Lower body
Uploaded: 2023-01-06T22:49:49.126Z
Duration: 60 min
Description: W4/D2 Lower body

Superset:
-Abductor machine 
-Crab walks with band 

Superset:
-Back squat 
-Squat jumps 

Superset:
-Single leg extension 
-Step ups 

- Hamstring partials set

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Machine Abduction w/ Band

- Loop a band around your legs, just above your knees
- Assume a low partial squatted position and walk forward, maintaining the low stance

20 reps each side

Crab Walks w/ Band

Superset

- Begin with bar positioned on your upper back
- Brace your midline 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

Back Squat

- Stand with feet shoulder width and knees slightly bent
- 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
- Upon landing immediately repeat the next jump

Squat Jumps

- 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 one leg as you flex your quadricep
- As you lock out the knee, exhale to complete the repetition
- Slowly lower your foot back to the starting position
- Complete desired reps then repeat on the opposite side

20 reps each side

Single Leg Extension

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

20 reps each side

Step-ups

(1 round equals 1x20 upper, 1x20, lower, 1x20 full)

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs half way
- Repeat the movement, staying in the top half range

Hamstring Curl - Top Partials

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs halfway up
- Lower the legs back to the starting position

Hamstring Curl - Bottom Partials

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

W4/D2 Lower body

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