Name: Playbook - Sadielee Thomas - W1/D4 Quads & Hamstrings
Uploaded: 2024-04-19T20:25:01.221Z
Duration: 60 min
Description: W1/D4 Quads & Hamstrings

Saru

THANK YOU for the in depth instructions for each movement! So so helpful in making sure I get the most out of the workout!

Sidney

1. Sit on a leg extension machine with your back against the backrest.
2. Adjust the machine so that your knees are aligned with the axis of the machine.
3. Hook your feet under the padded lever provided.
4. Hold onto the handles on the sides of the seat for stability.
5. Extend your legs forward, lifting the padded lever until your legs are almost fully straight.
6. Ensure a controlled movement without locking your knees at the top.
7. Lower the padded lever back down to the starting position with control.
8. Exhale as you extend your legs, inhale as you return to the starting position.
9. Perform the exercise for your desired number of repetitions.

Seated Leg Extensions

1. Sit on a leg extension machine with your back against the backrest.
2. Position yourself so that one leg is fully extended and the other foot is clear of the padded lever.
3. Hold onto the handles on the sides of the seat for stability.
4. Extend the leg on the machine, lifting the padded lever until your leg is almost fully straight.
5. Ensure a controlled movement without locking your knee at the top.
6. Lower the padded lever back down with control.
7. Exhale as you extend your leg, inhale as you return to the starting position.
8. Perform the exercise for your desired number of repetitions on one leg before switching to the other.

Single-Leg Leg Extensions

1. Sit on the leg press machine with your back against the backrest.
2. Place your feet on the footplate, toes pointed outward at a comfortable angle.
3. Adjust the seat and backrest to ensure proper alignment.
4. Grip the handles on the sides of the seat for stability.
5. Unrack the weight by extending your legs fully without locking your knees.
6. Lower the weight by bending your knees, bringing them toward your chest.
7. Press the weight back up by extending your legs, pushing through your heels.
8. Keep your knees in line with your toes throughout the movement.
9. Exhale as you press the weight up, inhale as you lower it down.
10. Perform the exercise for your desired number of repetitions.

Leg Press - Toes Pointed Out

1. Sit on the leg press machine with your back against the backrest.
2. Place your feet on the footplate with a close stance, toes pointed forward or slightly turned out.
3. Adjust the seat and backrest to ensure proper alignment.
4. Grip the handles on the sides of the seat for stability.
5. Unrack the weight by extending your legs fully without locking your knees.
6. Lower the weight by bending your knees, bringing them toward your chest.
7. Press the weight back up by extending your legs, pushing through your heels.
8. Keep your knees in line with your toes throughout the movement.
9. Exhale as you press the weight up, inhale as you lower it down.
10. Perform the exercise for your desired number of repetitions.

Leg Press - Close Stance

1. Stand with a dumbbell in each hand, feet hip-width apart, and knees slightly bent.
2. Hold the dumbbells in front of your thighs with a neutral grip (palms facing your body).
3. Maintain a straight back, engage your core, and slightly hinge at your hips.
4. Lower the dumbbells toward the ground, allowing your back to stay straight and chest up.
5. Keep a slight bend in your knees throughout the movement.
6. Lower the dumbbells until you feel a stretch in your hamstrings.
7. Engage your hamstrings and glutes to return to the starting position, standing upright.
8. Exhale as you lower the dumbbells, inhale as you return to the starting position.
9. Perform the exercise for your desired number of repetitions.

DB Straight-Leg RDL

1. Adjust the machine so that the padded lever is in line with your ankles.
2. Sit on the machine with your back against the backrest and your knees at the edge of the seat.
3. Place your lower legs under the padded lever, just above your heels.
4. Hold onto the handles on the sides of the seat for stability.
5. Curl your legs by flexing your knees, bringing the padded lever toward your glutes.
6. Squeeze your hamstrings at the top of the movement.
7. Extend your legs back to the starting position with control.
8. Exhale as you curl your legs, inhale as you return to the starting position.
9. Perform the exercise for your desired number of repetitions.

Machine Seated Leg Curls

1.	Sit on the machine with your back against the backrest.
	2.	Place your feet on the provided footrests or pads.
	3.	Adjust the machine so that your legs are positioned comfortably.
	4.	Squeeze your thighs together by bringing your knees toward the center.
	5.	Hold the contraction for a moment, engaging your inner thighs.
	6.	Return to the starting position with controlled movement.
	7.	Exhale as you bring your legs together, inhale as you return to the starting position.
	8.	Perform the exercise for your desired number of repetitions.

Machine Seated Adductions

W1/D4 Quads & Hamstrings

Could only do 3 of the workouts because my gym didn’t have 2 of the machines but I didn’t mind today..the 3 I did were 😮‍💨💀
So good!!

W1/D4 Quads & Hamstrings

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