Name: Playbook - Tyrone Woods - Quads Day-5
Uploaded: 2023-03-17T02:20:04.830Z
Duration: 75 min
Description: Quads Day-5

Today is quad day and there will be a lot of volume. Be prepared not to walk the next day😈

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with bar positioned on your upper back with feet closer together
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Load the machine with a very heavy but adequate weight
- Keeping your back flat against the pad
- Lower your legs slowly for 5-6 seconds towards your chest
- Drive through your heels to press back to starting position

Leg press (Time Under Tension)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- There is no pause at the top, just lower and repeat

Leg extensions

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
-Repeat with other leg
- 10 reps per leg

Barbell walking lunges

Quads Day-5

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Hamstrings, Glutes, Abs Day- 6

Rest Day- 7

Back Day- 8

Chest Day-9

Arms Day-10

Shoulder Day-11

Leg Day- 12

Active Recovery-13

Rest Day- 14

Back Day- 15

Chest Day- 16

Arms Day- 17

Shoulder/Forearm Day- 18

Legs Day-19

Accessory- 20

Rest Day- 21

Back Day- 21

Chest Day- 22

Arm Day- 23

Shoulder Day- 24

Leg Day- 25

Accessory- 26

Rest Day- 27

Back Day- 28

Chest Day- 29

Arm Day- 30

Shoulder Day- 31

Quads Day- 32

Hamstring/Glutes/Abs Day-33

Accessories - 34

Quads Day-5

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