Name: Playbook - Sabrina Nicole - W1/D1 Quads, Hams
Uploaded: 2022-12-23T22:40:41.229Z
Duration: 45 min
Description: W1/D1 Quads, Hams

Lauren Gerula

Fuckin amazing. Definitely felt more confident in the gym

Karla

April

- Warmup with Lunges (no weight) 15, 15, 15 (each leg)
- Leg extension 20, 20, 20
- Smith machine squats (or pendulum squats) 10, 10, 10, 10
- Lying Leg Curl 15, 15, 15
- Leg press (high and wide) 12, 12, 12
- Bulgarian Split Squats 12, 8, 6

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Warmup Lunges (Each leg)

- 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

- Start with a wide stance
- Push your hips back as you come down
- Reach parallel
- Some straight back up

Smith Machine Squats

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

Double leg curl

- Place feet higher on the platform
- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Bulgarian split squat (Each leg)

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