Name: Playbook - Rodrigo Navarro - QUADS/HAMSTRINGS
Uploaded: 2024-04-19T01:09:49.729Z
Duration: 70 min
Description: QUADS/HAMSTRINGS

Full quad and hamstring day 🔥
This one left my legs shaking, make sure to look at the details for the drop sets!

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

*DROP SET
12 REPS IN LAST ROUND

THIS MEANS HIT YOUR 10 REPS THEN GO MUCH LIGHTER WEIGHT AND HIT AND EXTRA 12 IMMEDIATELY WITHOUT REST

Leg press (quad focused)

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell 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

Leg extensions

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

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

QUADS/HAMSTRINGS

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