Name: Playbook - Shailey and Sammy Collier - 90 minute QUADS
Uploaded: 2022-04-01T20:19:12.964Z
Duration: 90 min
Description: 90 minute QUADS

Your QUADS WILL SCREAM after this one! Full quad density and definition work

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance. Increasing weight each set

All 3 movements executed consecutively with no rest in between, equals one giantset/round

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions. Increasing weight each set

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop
- Both legs executed, equals one rep

Single leg leg extension. Superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Reps executed on both legs equals one set

Dumbbell bulgarian split squat. Giantset

Leg extension/single leg/db Bulgarian giant set

- Start with a close/low width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat/close low stance (looking out). Increasing weight

- Holding weight of your choice, lunge forward
- Alternate legs

Weighted Lunges. Superset

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat/bodyweight. giantset

Close:low Hack squats/lunge/sissy squat giantset

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side, both legs executed equals one rep

Lateral goblet lunge. Increasing weight each set

- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral lunge bodyweight

Lateral lunge dropset

90 minute QUADS

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

90 minute QUADS

More workouts from Shailey and Sammy Collier