Name: Playbook - Zac Perna - W2/D2- Legs (Quad Focused)
Uploaded: 2022-04-27T22:05:52.823Z
Duration: 80 min
Description: W2/D2- Legs (Quad Focused)

Lily

Samuel Hayes

The next couple days are going to be a real test now

James

Zac you definitely know how to get rid of peoples ability to walk

Sebastian Bannister

Aaron

Jarryd

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)

W2/D2- Legs (Quad Focused)

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

Edwin

W2/D1- Back (Upper Thickness)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

W2/D4- Lower Back

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W2/D2- Legs (Quad Focused)

Community

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