QUAD DESTROYER - Full Workout | #DLBDAILY

what's up guys analyn bailey here and today we're training legs today is a quad focus leg day this leg day is coming from my dlb daily dailybailey.com website where i train you guys and right now currently we are three days in so this is actually day three of week one of the dlb daily eight week transformation challenge so if you want to join in on the challenge and still win weekly prizes you can still enter this is only day three so you're not that far behind so head on over link is down there in my down there click that link below jaylenbailly.com and come join us come transform this 2021 into the best year yet so without further ado let's hit these [Music] quads all right we are starting off on the leg extension i'm treating this more like a warm-up so you have one set a hundred reps a hundred now the only difference is you're going a lot lighter obviously i don't think you're going to do all 100 in a row i don't want it that light that you can do all 100 but you should be about you should be able to do at least 40 to 50 and the only difference is every 10 reps i want you changing the position of your feet so uh the first 10 maybe we start off straight forward so your toes are straight forward okay this is going to emphasize pretty much the whole this is just like a regular extension not focusing on any certain area we're just focusing on our entire quad so our first 10 reps we're going to keep them straight so again nice and slow controlled we're not going as fast as possible again i'm not expecting you to get all 100 reps you're going to rest when you need to when you get past that first 10 you're then going to switch your foot placement so we're going to go from straight to in to out and then you'll go back to the beginning so after 30 reps we'll go back to straight in out so when we go in you're focusing on that outer sweep of your quad so we're hitting right here and then right here i feel it mostly on the out outer sweep so we'll do 10 with our toes in so you might even like what i like to do is i straighten it and then at the top i start moving them in and then straighten on the way back down straight and then kink them in the next 10 our toes are going to be face out so we're hitting that inside of our quad this nice big meaty part so right here toes out again i straighten and then when i come up i'm going to keep them out so straight hitting our full quad uh in hitting that out outer sweep and then out we're gonna hit that inner quad so every 10 reps you're switching the placement of your feet until you get 100 and then again rest when you need this is just a rest pause so take like 10 15 20 seconds and then hit some more again go light this is just a warm up we're gonna exhaust our quads and then we're gonna get some squats [Music] all right now that our quads already feel kind of like jello we're now gonna squat um so with this squat we're gonna do heels elevated now i got this fancy dancy little uh little wedge from prime uh obviously you can just put plates underneath your heels maybe like the fives or tens should be fine you just need a little elevation so that elevation is going to help you get a little bit deeper in your squat so if you have any kind of like ankle mobility i do i i lack that area so this helps me get a little bit lower we're also going to do high bar if you already do high bar this will be fine for you for me i am absolutely terrible with high bar it's basically like a front squat for me but it is on my back so the difference in position from low bar to high bar so low bar is gonna sit very low on your back so it's at like the bottom of the upper of my upper trap so it's like behind my shoulders kind of sits right in here high bar is going to be up here a little bit more sometimes you can even have it rest above your shoulders so with a high bar the reason we're doing a high bar is because it's quad focused so a high bar means you got to keep your chest up the whole time so with a low bar the bar sitting a little bit lower you end up and you have more of like a lean forward and you're using a little bit more of your hamstrings and glutes it's generally like why i squat that way because one i want to use more of my hamstrings at glutes because i'm quad dominant for the most part and i'm also stronger in that position because my hamstrings and glutes are way stronger they're just they just are my butt is my butt's pretty strong so i'm going to definitely lighten up my load here uh because it is the high bar we're going to be focusing mostly on quads and you're going to keep more of an upright position instead of like a low bar where you have like a lean forward and then high bar it's i even need this to demonstrate because i i really lack mobility in my ankles high bar your chest is going to be up and you're keeping that upright position until you get to the bottom so it's from here instead of here that's the difference and then you're just putting a little bit more emphasis on your quads so high bar feet elevate or heel elevated squats we're doing just three sets three sets eight to ten you're yeah i'd give you a percentage but i'm going to try to start around 65 to 70 um because i'm not as strong with this uh than i am a low bar so if you already squat a high bar you could maybe start counting your sets around like 70 to 75 percent uh i am very weak in this type of squat so i'm going to start a little bit lower but basically i want you kind of failing around that eight rep range you don't have to actually fail but i want you getting close to failure so you should be like kind of struggling for that last one you might be able to get one more so that's called a rpe scale so rpe is going be about an eight or nine if you guys get that um so position yourself high bar the bar is gonna sit nice and high and we're gonna focus on keeping our chest up and getting that butt as low as you possibly can uh i do about a shoulder width stance uh toes slightly pointed out and then you're coming down keep that chest up nice and tall and that back up you don't have to pause that whole time because we're going to get to some pause squats in a little bit so down so that's a good warm-up so it's probably going to take you two maybe three warm-up sets to get to your working set and then you're working sets you're doing three sets eight to ten i'm out of breath all right we are now staying exactly where we're at however we're going to add these wonderful little pins here and what we're going to be doing is called an anderson squat which is also in short in layman's turns a dead stop pin squat so i'm actually going to stick with the high bar feet uh heels elevated just to keep that focus on my quads if you want to change it up and you want to add a little bit more glute and hamstring you can switch to a low bar maybe even get rid of the heels that's completely up to you i'm gonna actually stick two high bar uh heels elevated now we are adding a complete dead stop so the benefit of doing an anderson squat or a dead stop is it takes that stretch reflex so anytime you come down and i'm actually wearing knee sleeves which actually help with the stretch reflex but these ones are very flexible so they're not giving me like a bounce out but any time you come down whether it's a bench press or even like a dead lift you have like a stretch reflex so as i come down and i come up you're getting a little bit of that bounce out of your knees so this is gonna take that little stretch reflex that little bounce that gives you at the hardest part of that movement that little upwards um so we're taking that completely out so when we get the bar on our back we're gonna come all the way down and actually rest it on these pins so it's gonna stop completely you're gonna take like one or two seconds and then you're gonna push out of it so you'll see power lifters use this so if you do any type of paw squats or box squats it's all the same thing is taking the momentum out of the exercise so that you're working on the hardest part so you're working at your uh the weakest part of the movement which is getting out of the hole so if you get really strong at the weakest part of the movement then you're gonna get stronger so generally this is gonna be the weakest part of your movement when you're all the way down to the ground and you have to push right back up so we're going to get really strong in getting out of the hole we're also going to work on a slow eccentric so our tempo is going to be a 3 two one zero three is the lowering phase or the eccentric phase so we're gonna do a three second down three two one and then the bar should be on the pins take one or two seconds stay tight i don't want anyone like repositioning yourself you stay tight keep those lats locked in and then you're gonna push up for a one second count so it's three seconds down two second pause at a dead stop and a one second up and then you'll go right back into it as far as the placement of your pins so for me here's up up here is my hip bone so we're going to be down here kind of in line with my butt but you can if you have a partner just squat down without you don't need any weight just put the bar on your back squat down and then you can kind of line up or have your partner line up and then put these pins so that you're either at 90 or a little bit below 90. if you're up here if i had it up like one or two notches i'm gonna i'm not at 90. so make sure you're hitting at least 90 or go a little bit below parallel so we're doing three sets of this six to eight reps you can generally start probably at whatever you ended with with those regular squats we're gonna start with that weight and then you'll you can either go up from there or if that's way too heavy then go down from there because we are taking we are adding a pause so there's more time under tension so start very moderately very lightly get used to the movement and let's get strong from the bottom up [Music] all right hitting some more squats hitting some more squats that are going to be more quad focus and we're also going to be adding another pause so we're going to be doing a dumbbell if you'd like to use a barbell you can i'm going to do dumbbell words oh dumb dumb dumbbell box squat for your whoa all right i'm going to be doing dumbbell box squat so you need to find a box so boxes obviously we're all different heights so basically where i have my box is going to be right where my calf is so again you have to if yeah i have to use the smallest box and then i'm adding some height to it because the smallest box was way too high so again you want to be parallel or below parallel so that hip crease should be about even with your knee so here's your hip crease so if if your box is up here that's not low enough and then if it's all the way down here you're a little bit too low if that's even a thing i'd rather you go lower than higher so go lower than higher but it shouldn't feel awkward so i want you parallel or slightly below parallel now holding the dumbbells at our sides this is very similar to a trap bar dead so if you don't have trap bar this is what i always suggest so we're going to be just holding dumbbells at our side position your feet a little bit out in front i'm going about shoulder width toes lightly pointed out and then you're gonna come down and i don't want you rocking and then rocking back up that is too much momentum so this is basically so that we are touching parallel every single time so if you don't touch the box that means you didn't go low enough and then if you can't get back up maybe you went too low so holding dumbbells here come down and then keeping that position so i don't want you to sit back and then rock up because you're just adding too much momentum so a lot of times i like to start from the bottom so i know where to put my feet because sometimes you can put your feet too close so you can start from the bottom and then we're going to stand up from there so then you'll come back down touch and up it's actually easier with dumbbells believe it or not so down touch that box and then back up down touch that box and then back up so again working on that slow deceleration slow on the eccentric three two one pause for a second basically to get no momentum back out because we have our dumbbells your feet might be a little bit more narrow than they usually are that's no problem because that will hit our quads a little bit more we're doing 12 reps there and then we're going to do some of our favorite stuff some plyos but we're going to add some weight to it so i'm doing kettlebell squat jumps so holding one kettlebell sumo stance you're coming all the way down and then exploding up so when you land make sure you land with a soft knee so you can't land like that it's not gonna feel good you should already be landing in like a half a squat so squat down sumo sumo ish stance it doesn't have to be super wide just wider than your shoulders feet out or toes out touch and then explode up and then you're already landing in your squat and then back up try to keep your chest up the whole time instead of being like this so chest up face forward 12 to 15 there catch your breath and then back to the [Music] top all right next up we have short step lunges now obviously uh the emphasis will be on quads the longer your step is so if i step out real wide uh all i'm feeling it all in my hamstrings and butt yeah i'll feel it in my quads but this is overall more hamstrings and glutes when you come up so we're gonna shorten that step and we're gonna just step basically right in front and then your knee should be almost just behind your what is that my heel what is that so nice and upright keep your chest up and nice short step so if you need to add a little pause in between here the closer you can get that knee to that other uh foot the better but i don't want you over exaggerating not that it's like bad but if we keep our chest up we're not going to over exaggerate that knee in front of our toe because a lot of times when you do that it's not a heart bad thing but my heel is up and i don't want my heel i want my heel to be nice and flat so if you get your tibia to make a nice straight line so maybe come down see where your knee see where your knee hits and that's pretty much where i want you guys stepping so just a little bit in front some might be a little bit longer than others but try to keep them nice and short together we're going 12 to 15 reps on each leg so that means you're doing 24 to 30 actual full set like steps all out [Music] all right so last sort of last i do have a little surprise for you guys at the very very end but this is the last of the main workout which is a little quad super set so we're coming back to the leg extension and we're going to add some weight because we're only going to do 10 to 12 reps here so we're going to pre-exhaust our quads and again you can choose which way if you want to over emphasize that outer lateral head lateral muscle then toes in if you want to hit that inside the medial then toes out if you don't know you know feet straight hit them all so it's up to you you can even change them each set so straight in out it's not a problem i usually just for this one because we're going a little bit heavier i will either go straight or a little bit in because i like to work on the the outer sweep of my legs so we're going heavy i want you failing around 10 to 12 reps so i don't want you to be able to do 13. so if you can get 13 or 14 you need to up that up that weight this is our last set so you're going heavy and hard for those 10 to 12 reps because i want you to get to the next exercise and hardly be able to do and you might even have to just do body weight i don't even know so i would like you to go really hard on this to make the next exercise harder so again focusing on nice controlled reps i don't want to see any bouncing out of the top so if you're going like this and the weight actually like leaves your shins you need more weight on there little sister and brother okay add a little bit of weight it shouldn't be flying up you should also keep it nice and controlled something like a leg extension i usually do the same tempo up and same tempo down it's usually like a two count up maybe pause for one second two second down so one two up pause one two down ah down's a little bit longer one two up and then maybe one two three on the way down so heavy and hard keep it nice and controlled so we're going 10 to 12 here if you want to add a little bit of the toe action to hit different parts of your quad you can do that and go in or out so 10 12 leg extension and then we're immediately going and just grab a dumbbell from the rack something heavy i'm also going to elevate my heels for this to get that further range of motion so this just anytime i do any kind of front squat to help with my ankle mobility and to also allow my knees to go in front of my toes that's this is where i it's okay i want you to do it keep our chest nice and tall so we're doing a goblet squat heels elevated 10 to 12 reps so whatever you do there hard as heck hopefully you don't need to grab a whole lot of weight for this because we're pre-exhausting our quads with an isolation movement and then we're coming here to more of a compound movement so a goblet squat you can use a kettlebell or a dumbbell and just flip it up and it basically just stays right under your chin this forward weight is just like a front squat the whole purpose of a front squat is you have to work against it so that weight's going to want to pull you forward so here you got to use your lower back get your uh chest up and then you want to stay in that upright position and then once you stay in that upright position we're going to be training our quads a little bit more here staying upright instead of maybe having something on our back where you're leaning forward just that that placement of where you lean right here is all hamstrings and glutes here i feel all in the front of my quads so goblet squat get that weight up something very challenging for 10 to 12 reps and i want you going as low as you possibly can so i'm basically getting my calves on the back of my hamstrings and then up so again nice and slow down maybe a two to three second up so one two three and up we don't need to hold a pause or anything we did enough of those and then keep a nice upright position if if the if you find yourself leaning forward lighten the weight a little bit and really focus on those quads four sets 10 to 12 each heavy enough where that you can't do you can barely do rep 12. it's a struggle almost done guys all righty we got if you got anything left in the tank this is where we're gonna let it all out we got a quad finisher all you need is a bike now if you don't have an assault bike you can just get a regular spin bike um but i would suggest doing hills instead so you'll be up out of your seat on a on something like an assault bike we're gonna be sitting that whole entire time biggest thing here is getting the correct placement of how far your seat should be up so generally it should be like right by your hip but get on as you sit you don't want to be like completely straight-legged there should be a slight bend in your knee and then as long as you're close make sure you test it out beforehand um but we're doing a four minute to bottom round now we're not going to do any other exercise but this we're going 20 seconds on 10 seconds off i don't want you doing anything in that 10 seconds because you should be out of breath i want you going as hard as possible for that 20 seconds stop your legs completely catch your breath because we have eight rounds of this so 20 seconds on 10 seconds off for four minutes so that means you're doing eight total rounds of effort and then you're done i don't think i have anything else to explain this is the movement we're doing i want your quads to explode by the sixth round and then you have two more rounds after that and then you're done and then you can go eat so let's go [Music] oh my god oh i didn't mention i probably should pace myself a little bit at the beginning oh my goodness hey rounds of that is no joke if you can walk out of the gym you did not go hard enough oh my god guys thank you so much for watching i hope you enjoyed this slow death of me which will now be your death so if you like this video make sure to like subscribe so you never miss another video and head on over to danielandbailly.com oh my god i can't breathe head on over to daniela bailey.com if you want to join our eight week transformation come join now we're only three days in you can join and we're doing weekly prizes every week so go there find out all the details and i'm gonna die see you guys next time

Channel: DanaLinnBailey

Views: 41,233

Rating: 4.9681277 out of 5

Keywords: quad building exercises, quad exercises, quad building, quad workouts, leg workouts, best leg workouts, best leg exercises, best quad exercises, dana linn bailey, dlb, dlb daily, bodybuilding, QUAD DESTROYER - Full Workout | #DLBDAILY

Id: WnJk9HZt7Zk

Length: 28min 42sec (1722 seconds)

Published: Wed Jan 13 2021