Name: Playbook - Samantha Skolkin - 1.5 hr Quad Focused Leg Day! 🦵
Uploaded: 2021-11-05T19:47:11.188Z
Duration: 90 min
Description: 1.5 hr Quad Focused Leg Day! 🦵

Dawn Ralston

Courtney Hawkins

Great quad workout, liked high rep range. My quads were pumped!!

Irma Silvas

Nikki

Omg it was so tough. First time doing front squats. I used smith machine is that ok?

Maribelle

Melanie

This workout will have your quads on fire. 🔥 

Building strong, sexy and big quads is a hobby of mine and I know JUST how to do it. 

This workout will have 4 basic exercises but the volume will have you worked. 

Please choose a challenging front squat weight with PROPER form. You should feel like you don’t have another rep. The weight should be challenging but your technique should be 💯 

WARM UP!!! This workout does not include warm up sets.

Example of warmups: 
-Bodyweight squats 3 sets of 20
-Barbell Squat 2 sets of 15-20 reps
Slightly increase weight until you get to your first working set until you feel WARM. 

Let me know how you like this workout and don’t forget to tag me for a repost!🔥💪

Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. 

Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat.

Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm parallel to the floor.

Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. 

Keep your head and elbows up at all times. Keep a neutral neck and flat back. This will be your starting position.

Inhale deeply, brace your core and descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or below parallel to the floor. 

Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Repeat for the recommended amount of repetitions.

Barbell Front Squats

Stand holding a kb or db close to your chest             

Flex at the knees and push your hips back as you descend into your squat

Keep your chest up throughout the movement

Make sure you reach a minimum of parallel depth

Stand back up pushing the earth away from you

Repeat for the prescribed amount of reps!!

KB goblet squat

Keeping your back flat against the pad

Place your feet close together (narrow stance) on the platform

Lower your legs towards your chest

Drive through your heels to press back to starting position

Repeat for prescribed amount of reps!!

Seated Leg press (quad focused)

Sit on the machine with the pad at the bottom of your shin 

Extend your legs engaging your quads 

Squeeze at the top of the movement

Leg extensions

1.5 hr Quad Focused Leg Day! 🦵

1 HOUR BACK ATTACK🥵

Vanessa

Heather

Christina

1.5 hr Glute & Ham Workout GYM!

Sekela

Arms are dead 😂 well worth it 💪🏻

1 hr Delt & Tri GYM workout 🔥

Marcela

1.5 hr Gym AMRAP Leg Day 😱 🔥

Crushed it. I enjoy your workouts so far.

Had to do this workout at home but still got a great pump

45 min GYM Shoulder Workout

Chris

1 hr GYM Delts & Tris Workout

Michelle

Awesome workout. Finally back in the gym full-time and it kicked my ass - in a good way!!! Looking forward to another workout tomorrow 🥰💪🏻

1.5 hr Quad Focused Leg Day! 🦵

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