Name: Playbook - Rodrigo Navarro - Quads/Hamstrings/Calves
Uploaded: 2024-04-01T22:23:38.386Z
Duration: 75 min
Description: Quads/Hamstrings/Calves

Hey guys! We have a quad focused leg day today. I threw in some gnarly supersets, let me know how it goes!

- Begin with bar positioned on your upper back, holding the handles forward of your body
- 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

Safety bar back squat (quad focused)

Perform both exercises back to back without rest

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat RDL

- Stand holding a kettlebell              
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

RDLS/GOBLET SQUATS

- 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 (quad focused)

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

Lying hamstring leg curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- 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

*REPS 1-10 : TOES STRAIGHT
*REPS 11-20: TOES POINTING OUTWARDS 
*REPS 21-30: TOES POINTING INWARDS

Quads/Hamstrings/Calves

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