Name: Playbook - Zac Perna - Legs (Quad Focused)
Uploaded: 2022-03-08T22:04:08.956Z
Duration: 60 min
Description: Legs (Quad Focused)

It was really good I just didn’t understand what you mean by 620 or 621 reps

Aly Darwish

1. Leg Extensions (3 Sets)
- 15 reps
- 12 reps
- Failure

2. Leg Press- Quad Focused (3 Sets)
- 10 reps
- Failure
- Failure

3. Bulgarian Split Squat (3 Sets)
- 12 reps
- 10 reps
- Failure

4. Hamstring Curl- Seated (3 Sets)
- 15 reps
- 12 reps
- Failure

5. Barbell RDL (3 Sets)
- 12 reps
- 10 reps
- Failure

- 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

- Keeping your back flat against the pad.
- Lower your legs towards your chest.
- Drive through the balls of your feet/toes to press back to starting position whilst increasing tension on the quads.

Note: Try to constantly have weight coming through the toes/ball of your foot on the way down to increase difficulty of the exercise.

Leg press (quad focussed)

- Start with your back foot on top of an elevated surface.
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come up 
- Work both sides

Bulgarian split squat

- Sit in a hamstring curl machine adjusted to you.
- Curl the weight with your hamstrings slowly with control.
- Make sure you hold the contraction for a second.
- Then slowly return to starting position, ensuring the tension on the hamstrings remains on.

Hamstring curl (seated)

- Start with bar in your hands as opposed to the floor.
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight.
- Lower weight until you feel a slight stretch in your hamstrings.
- Drive your hips forward and use your hamstrings to power back to standing.

Note: Keep the bar closer to your legs to emphasise the stretch in the hamstrings and eliminate discomfort in your lower back.

Barbell RDL

Legs (Quad Focused)

Ashley

Legs (Quad Focussed)

My ass hurts from those rdls but good pump for the quads 💪🏼💪🏼

Sebastian Bannister

Nash Wheeler

Legs (Hamstrings & Glutes Focussed)

Amazing workout. Glad you have video demonstrations as I didn’t know most exercises. -Sid.G

Legs (Quad Focused)

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