Name: Playbook - Quinton Pulliam - LEGS Week 1
Uploaded: 2024-05-18T19:04:36.750Z
Duration: 75 min
Description: LEGS Week 1

Jeremy Stanley

Belisario

Loved it! Legs feel full and heavy 🤙🏽🤙🏽

Sergio

I enjoyed this leg workout. Hip abductors and thrusts were new for me but def including into my workouts

Eddy

John Hershey

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Leg Curl Machine

- Place feet at around shoulder width
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press - Mid Stance

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position

Hip Thrusts

- Keep your chest up holding two dumbbells at your sides
- Step forward and bring back knee towards the ground
- Push back up and step forward with opposite leg

Dumbbell Walking Lunges

- Sitting in an upright position
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

LEGS Week 1

Carlitos

ABS - Once per week

Haven't hand a push day like this in a long time.

Justyn

This was great! Can’t wait for tomorrow.

Ivan Leonel

Nathan Jeffers

PUSH Week 1

Great workouts I’m already seeing progress can’t wait to see what I’m going to look like in a year ‼️

Tomasita

PULL Week 1

anthony

PUSH Week 2

Scott

antonio 

PULL Week 2

Solid leg workout, overall felt like it covered everything

Mike

LEGS Week 2

jesus, whole upper body feels pumped up. amazing super sets too

PUSH Week 3

3 day split is perfect for my busy schedule and each workout leaves me confident that I’m hitting enough for once a week.

LEGS Week 1

Community

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