Name: Playbook - Emily Samuel - W1/ D3 -LEG DAY 🥵 (quad focused)
Uploaded: 2024-01-29T20:01:40.353Z
Duration: 40 min
Description: W1/ D3 -LEG DAY 🥵 (quad focused)

Using the smith machine
- put the bar on your upper back with a band around your knees 
- complete a squat with a pulse at the bottom before returning to the top of the rep!

Smith machine squats

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- 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

Sit on the abduction machine with your back against the back pack and hips back. Push your knees out and control on the way back in.

Abduction machine

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

DB cossack squat

W1/ D3  -LEG DAY 🥵 (quad focused)

It was so great but took me wayyyy longer than 40 mins. 😭🩷

W1/ D3 -LEG DAY 🥵 (quad focused)

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