Name: Playbook - Sam Lodge - Gym Workout | Quads & Back
Uploaded: 2024-02-16T21:17:38.606Z
Duration: 45 min
Description: Gym Workout | Quads & Back

Gym Workout | Quads & Back
⚡️This workout focuses primarily on lower-body & core exercises; Glutes, Hamstrings, Lats, Traps, Erectors 
⚡️Big movers include leg press, barbell thrusters, low seated row & lat pulldown 
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

-begin in table top
-inhale one arm to the ceiling, exhale threading underneath the body, brining shoulder and side of the head down
-hold 3-5 breaths each side

Thread the Needle

-start lying in an upside down tabletop position
-place stability ball between thighs and forearms, pressing firmly into ball
-reach opposite arm and opposite leg away while keeping the ball in place
-return to start and switch side alternating to 20reps total

Stability Ball Deadbugs

Warm-Up Circuit

- 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)

- Place your upper back on a bench, and barbell or weight at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Barbell Hip Thruster

Circuit between seated low row and a single leg goblet squat. 
Row: 3x10
Squats: 8each

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Stand holding a kettlebell close to your chest             
- 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
-Complete all reps on one side before moving to the next

Single Leg KB Goblet Squat

Low Row & SL Squat

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

-start kneeling with core engaged 
-pressing down through your shins begin to lean yourself back to 45degrees
-return to your starting point

Kneeling Eccentric Quads

Lats & Quads

- Position a band around your legs just above your knees
- With your knees slightly bent, sweep the legs open as you walk forward-then close as you walk backwards
- Keep your hips down and toes pointed forward

Sweeping Monster walks

-Stand shoulder width apart holding KB handle
-Upright row wrapping palms around handles and squat down
-With elbows against knees complete 3 bicep curls holding at the chest on your last rep
-Return back to standing position

Gym Workout | Quads & Back

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