Name: Playbook - Zac Perna - W6/D1- Legs (Quad Focused)
Uploaded: 2022-04-27T22:05:52.921Z
Duration: 75 min
Description: W6/D1- Legs (Quad Focused)

I could barely walk up the stair after this killa🤩

Sebastian Bannister

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

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

3. Double Pulse Walking Lunges- Quad Focused (3 Sets)
- 12 reps
- 10 reps
- Failure

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

5. Dumbbell RDL's (3 Sets)
- 8 reps
- 6 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 focused)

- Begin with dumbbells in each hand.
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90.
- Push through the ball of the foot and stand back up.
- Work both sides.

DB Double Walking Lunges (Quad Focussed)

- 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)

- 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

W6/D1- Legs (Quad Focused)

Lily

Cody

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

Samuel Hayes

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

Edwin

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

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!

W6/D1- Legs (Quad Focused)

Community

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