Name: Playbook - Rebecca Wales - Leg day (quad focused)
Uploaded: 2023-07-28T01:57:19.854Z
Duration: 60 min
Description: Leg day (quad focused)

Stephanie

4 sets
Leg press (feet low and close, press through toes) - 20 reps

4 sets
Leg extension-10 reps (hold to failure on last 3 reps)
Sissy squats- 10 reps

4 sets
No push off step ups - 8 reps each leg

4 sets
Heel elevated goblet squat -15/12/10/8
Heel elevated goblet squat pulses -20 pulses

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- 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

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Superset

- 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

Step-ups

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- pulses only coming half way up 
- Your knees should be inline with your toes

Heels elevated air squat

Leg day (quad focused)

Glute focused

Glutes and hams

Glutes and Hams

The step ups always get my heart pumping! Glad it’s the last exercise in the workout!

Leg day (quad focused)

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