Name: Playbook - Shailey and Sammy Collier - 90 minute QUADS
Uploaded: 2022-02-08T20:44:11.931Z
Duration: 90 min
Description: 90 minute QUADS

Quad focused session, heavy weight compounds with longer than average rest in between sets

Both movements executed back to back with no rest in between, equals one superset/round

- Start with a close stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack squat low/close stance. Increasing weight each set

- Start With your calves and ankles locked into machine 
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat superset

Hack squat/sissy squat superset

- 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

- Position foot midway on platform
- Lower slowly and push through your heels while alternating legs
- Both legs executed once, equals one rep

Single leg, Horizontal leg press superset

Vertical Leg press/Horizontal leg press superset

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Each leg executed once equals one rep

Barbell walking lunges. Increasing weight each set

- Lunge forward alternating legs
- One half rep followed by a full range rep equals one x rep
- Don't allow your knee to surpass your toes

Body weight walking lunge/x rep superset

Barbell Walking lunge/Bodyweight superset

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