Name: Playbook - Zac Perna - Legs (Quad Focussed)
Uploaded: 2022-02-06T01:40:07.295Z
Duration: 80 min
Description: Legs (Quad Focussed)

Hey guys- I thought you could join me for my first time training legs in this workout of the week! This one definitely got me, so let me know how you go!

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

2. Leg Press (3 Sets)
- 10 Reps
- Failure
- Failure

3. Quads Superset (3 Sets)
- Pendulum or Hack Squats (15, 12, 10 Reps)
- Double Pulse Walking Lunges (Failure)

4. Romanian Deadlifts (3 Sets)
- 12 Reps
- 10 Reps
- Failure

5. Seated Leg Curl (3 Sets)
- 15 Reps
- 12 Reps
- Failure

- Sit on the machine with the pad at the bottom of your shin.
- Start by feeling a full stretch through your quads.
- Extend your legs engaging your quads, then pause at the top and hold the contraction.
- 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 to increase 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. Double Pulse Walking Lunges

- 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

- 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

- Sit in a hamstring curl machine adjusted to you.
- Curl the weight with your hamstrings slow and controlled.
- Pause at the bottom.
- Slowly return to starting position.

Hamstring curl (seated)

Legs (Quad Focussed)

Björn Boði

David

Chest

Sweet back workout 
My lats are becoming wings lol

Jordan

Lats are right off the bone 🍖. mad pump 💪🏽

Back (Lats)

Brutal but my arms look like canons now so we’ll take it!

Jake

Mike B. 

Hoollyyy sh*t this is the best and hardest arm workout I’ve ever done. Well done Zac keep up the good work.

Martin

Arms

Most intense back workout I’ve had 
I love it. I personally love back workouts and really want my lats to pop out

Lower Back

The first exercise really helped warm up my shoulders. I definitely enjoyed this workout and looking forward to bribing my shoulders as they are my weakest and slowest to grow lol

Dylan Ching

Shoulders

Best chest workout I had in awhile. I was able to push myself so hard and really bring up the weight on the dumbbells

Legs (Quad Focussed)

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