Name: Playbook - Rebecca Wales - QUAD DAY!!
Uploaded: 2023-04-29T19:02:49.438Z
Duration: 60 min
Description: QUAD DAY!!

Awesome!! Went heavier today. Can’t walk🤣🤣

Sarah

Back to legs! 👏🏋‍♀️ modified just a tad tho!🥵

Stephanie

Quad Focused Leg day is the BEST day! 

5 sets
Leg Extension Machine 
20/20/10drop10drop10/10drop10drop10/10drop10drop10

4 sets
Back Squats (smith machine or rack)
10/8/8/4

4 sets - Superset
Suitcase Squats or Trap Bar Deadlift
12/10/10/8
Body weight Sissy Squats
12/12/12/12

4 sets - 
Walking lunges (steps are close and staying low)
20/20/20/20 

3 sets- 
Leg Extension Machine
That’s right my friends… you’re back to where you started. This time for a burnout.. 
I want you to complete 10 reps, on the 10th HOLD in the top position for 3-5 seconds, SLOWLY lower the bar, then immediately extend to the top again for another hold… slowly lower the bar and then one more hold before you slowly lower again and rest. Complete this burnout for 3 total sets the same way…. And be careful when you go to stand up 😊😂

- 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

- 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

Barbell back squat

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- 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

- Start with dumbbell in both hands and feet under shoulders
- Step forward taking a short step and lower down until both knees are at 90 degrees
- Step forward with the opposite leg and repeat moving forward
-you could do this without dumbbells as well

Dumbbell short step walking lunges

- 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
- ISO holds for 3-5 seconds on last 3 reps

Leg extensions + ISO holds

QUAD DAY!!

Glute focused

Leg day (quad focused)

Glutes and hams

Glutes and Hams

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

QUAD DAY!!

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