Name: Playbook - Sabrina Nicole - QUAD/HAMMY
Uploaded: 2023-03-29T22:57:57.541Z
Duration: 60 min
Description: QUAD/HAMMY

Crystal

Megan

This workout target both quads and hamstrings

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

1. Start in a split leg position, with one leg forward and one leg back.
2. Flex your knees and lower your hips, until the back knee is just above the floor.
3. Stand back up and return to the starting position.
4. Repeat this movement for as many reps as recommended and then switch legs.

Free motion split squat

- 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)

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

Single leg leg extension

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

QUAD/HAMMY

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