Name: Playbook - Shailey and Sammy Collier - 90 minute QUADS
Uploaded: 2022-02-08T20:44:12.002Z
Duration: 90 min
Description: 90 minute QUADS

Heavy compound pre exhaust followed by detail work and failure sets.

- Start with feet low on the platform and close together
- Keep your back on the pad as you lower down
- Reach parallel or lower (depending on your personal range of flexibility) and push through your heels extending your legs to come up

Hack Squat/ low & close stance.

After executing the first set within its specified rep range, immediately lower the weight and continue reps to failure

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause and squeeze at the top of the motion then lower slowly keeping constant tension on the quads

Leg extensions. Increasing weight each set

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads, first with a full rep followed by a half rep at the top of the motion. Both reps down consecutively equals one x rep
- Pause and squeeze at the peak of each rep then lower to the bottom slowly keeping constant tension on the quads

Leg extensions/ x rep dropset

Quad Dropset

Each movement executed consecutively with no rest in between, equals one superset/round

- With your feet low and close together on the platform and back flat against the pad
- Slowly Bring your legs towards your chest as far as you can
- Drive through your heels to press back to starting position

Horizontal Leg press/low & close stance. Increasing weight

- Begin with weight in arms
- Step forward with one foot and lower down until knees are 90 degrees
- Push through front heel lifting halfway up then back down, then immediately all the way back up
- Both reps done consecutively equal one x rep

Weighted walking lunges

Quad Superset

-Each Leg executed once equals one set
- Position foot midway on platform
- Bring your knees into your chest slowly as far as is comfortable for your range of motion
- Push through your heel to return to starting position

Horizontal leg press/ single leg. Increasing weight each set

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

Juan

45 minute SHOULDERS

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

45 minute CHEST

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

90 minute QUADS

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