Name: Playbook - Rafael Güeto - Quads
Uploaded: 2023-03-17T03:54:49.328Z
Duration: 65 min
Description: Quads

Elevate your heels using a pad, a 5kg plate or whatever your gym has available 
5 sets of 17/15/13/13/13 reps 
45s rest

Squats heels up

Tempo squats 4s negatives 
4:0:0:0 
Slow down and feel your quads working 
4 sets of 10 reps 
45s rest

Tempo Squats

Smith machine paused launges 
4 sets no rest in between 
8 reps no rest, but take a brief pause if necessary 
2 seconds hold at the bottom

Tempo leg extensions 
2 seconds on the negatives and 2 seconds hold 
Tempo: 2:0:2:0
Rest 45s 
4 sets 12 reps

Leg curls 
Tempo 1:0:3:0
Squeezing for 3s 
6 sets of 12 reps 
Rest 45s

Tempo reps 
3 seconds negative, hold 1s when closing 
Tempo: 3:0:1:0
6 sets 15 reps