Name: Playbook - Samantha Skolkin - Legs (quads) Week 4 Day 1
Uploaded: 2021-10-01T04:06:17.481Z
Duration: 120 min
Description: Legs (quads) Week 4 Day 1

Another leg day another bambi lower body 😅❤
Quads are on 🔥🙏🏼💣💣

Usa08092011

Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are and quickly reverse the motion until you return to the starting position. 

Keep your head and chest up and push your knees out.

Warmup Bodyweight Squat

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.

Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. Push upward into the bar and push your hips forward to unrack. 

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 Squat

By elevating your heels you’re placing more emphasis on your quads. You will sit deeper into your squat which will recruit more muscle fibers and strengthen your quads. A more narrow stance will increase quad recruitment and minimize hip muscle involvement. Overall a killer quad builder exercise!! One of my absolute favorites.

Grab a weighted plate or squat wedge. 

Place your heels on the plate or wedge and stand with your feet closer together

Hold a kettlebell or dumbbell up to your chest with your elbows in.

From this position, perform a squat by bending at the knees and hinging forward at the hips. 

Push back up to the starting position and repeat for the prescribed amount of reps.

Heels Elevated Goblet Squat

Sit in the leg press and plant your feet on the foot plate, together or up to a fist-width apart, whichever is most comfortable for you

Press the foot plate away from your torso and release the leg press from its locked position. This is your starting position.

Inhale. Bend your knees and lower the foot plate towards your torso until your knees almost touch your chest.

Extend your knees and press the foot plate away to return to the starting position, ensuring that your knees remain in line with your toes at all times.

Repeat for the prescribed number of repetitions before returning the leg press to its locked position.

Narrow Stance Leg Press

For this exercise you will need to use a leg extension machine.

First choose your weight and sit on the machine with one legs under the pad (feet pointed forward) the other leg will be tucked away from the pad underneath the machine. Place your hands on the handles on each side of the machine. This will be your starting position.

Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your leg form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your leg to the maximum and squeeze. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position. Repeat for the recommended amount of reps and don’t forget to switch legs!!

Unilateral Leg Ext

For this exercise you will need to use a leg extension machine.

First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.

Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your legs to the maximum and squeeze. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position. Repeat for the recommended amount of reps.

Bilateral Leg Ext

Step into the sissy squat machine. (I hold a dumbbell or kettle bell to make it harder but you don’t have to)

Your toes and the top of your feet should rest under one padded roller. 

The second padded roller rests behind both calf muscles. 

Once you are securely locked in, engage your abs and roll your shoulders back and down and then sit back. 

Come into a traditional squat position, with your quads parallel to the ground (or below) 

Once you reach your end range of motion, return to the standing starting position and repeat for the prescribed amount of reps.

Sissy Squat

Simply stand on the edge of a set up. 

Your non working leg will be hanging loose while your working leg will raise and lower your body with the toes. 

Squeeze at the top and repeat for the prescribed amount of reps!!

Unilateral Standing Calf Raises

Legs (quads) Week 4 Day 1

Great workout! By lunges I was hobblin’! 😂😂😂😂

Courtney Hawkins

It was a good challenge workout! Just what I needed

Nikia

Nikki

Legs (quads) Week 1 Day 1

Absolute burner! I appreciate SO MUCH the detailed form explanations. Gotta keep those in check sometimes 😊

Devan

The soreness from the leg workout has now been replaced with the soreness after this workout.  I love the challenge!!

Sekela

This was a great workout and I did it from home! I will be doing more🥵

Cindy

Delts/Tris/Abs Week 1 Day 2

Dawn Ralston

Week 1 Day 3 ✌🏻 so far so good! Glad I decided to start.

Back/Bis/Abs Week 1 Day 3

As always! Amazing workout! Feelin stronger each time And not as sore 😁🤣

🔥🔥🔥🔥🔥🔥 pure 🔥🔥🔥🔥🔥🔥🔥

Legs (posterior) Week 1 Day 4

Physically and mentally tired from work routine . Not really working out nighttime either . Usually that's the first thing I do in the am !
Not regretting completing my 5th day though from the program yet 6th day working out ! 
Very challenging day as well ! I'll never regret pushing through failure . Cant wait to see the results at the end of the 4-5 weeks . 
As usual very grateful to you samantha !! Cant stress enough how awesome this program is !! 🔥🙏🏼❤

Delts/Tris/Abs Week 1 Day 5

Skipped Friday’s took active rest Saturday but backed tracked on Sunday to do Friday’s and finished Week 1 Day 6 today! Can’t skip! ✌🏻👊🏻

Back/Bis/Abs Week 1 Day 6

Quads always killed me before. Today I was able to go up weight in everything! I always loved shoulder day the best, but this program - I look forward to leg day! It has become my favorite day! 🙌🏻🥰

Legs (quads) Week 4 Day 1

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