Name: Playbook - Samantha Russo - Quad Focus Leg Day
Uploaded: 2023-09-08T19:26:26.816Z
Duration: 60 min
Description: Quad Focus Leg Day

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- Holding a single dumbbell or kettlebell at your side perform a Bulgarian split squat 
- for easy set up, sit on your bench and extend one leg out straight (this will be your front foot), lean forward and lift your back foot onto the bench — not too wide of a stance & not too narrow
- hinge forward slightly & slightly turn towards the front knee as you drop down and push up through the front foot heel 
- Repeat for desired reps
- Work both sides

Dumbbell single arm Bulgarian split squat

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- 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 feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Quad Focus Leg Day

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