Name: Playbook - Zac Perna - Legs (Quad Focussed)
Uploaded: 2021-10-27T22:05:27.356Z
Duration: 90 min
Description: Legs (Quad Focussed)

Ashley

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

2. Leg press (quad focussed)- 2 Sets
- 10 Reps
- Failure

3. Quads Superset (3 Rounds)
- Pendulum or Hack Squats
- Bodyweight walking lunges (until failure)

4. Dumbbell RDL (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

- Sit on the machine with the pad at the bottom of your shin.
- Extend your legs engaging your quads by getting a full stretch through them.
- Pause at the top and hold the contraction, then lower slowly keeping the tension on the quads.

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)

1. Pendulum or Hack Squats
2. Bodyweight walking lunges (until failure)

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum or hack squats

- Perform walking lunges with a double pulse at the bottom of the lunge.
- Focus on weight slightly leaning forward and slowly lowering on the way down.
- On the pulse back up, don’t come too high and make sure tension is still on the quads.
- Push up to starting position. 

Note: Push through your toes/ball of your foot to increase difficulty.

Double pulse walking lunges

Quads Superset

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight.
- Lower dumbbells until you feel a slight stretch in your hamstrings.
- Drive your hips forward and use your hamstrings to power back to standing.

Note: Keep dumbbells closer to your body to increase the tension on the hamstrings.

Dumbbell RDL

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 Focussed)

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