Name: Playbook - Alexandra Yaeger - Quads (gym)
Uploaded: 2024-03-15T21:35:37.377Z
Duration: 60 min
Description: Quads (gym)

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hip Circles

DYNAMIC 1

Heel Elevated Barbell Squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

Leg Press

Knee Extension

Calf Raises- Machine

Superset

Quads (gym)

Glutes & Hamstrings

Shoulders + Triceps

Quick 20 Min Home Upper // bands + db

Ingrid

Becky

Minimal Equipment Full Body

Emom

Shoulders & Triceps (gym)

Posterior Chain (gym, heavy)

Back (gym)

Quads (gym)

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