Name: Playbook - Amy Williams - Quads
Uploaded: 2024-04-28T18:03:12.602Z
Duration: 60 min
Description: Quads

Kristin

Great workouts and visuals on proper form. Love making my notes, weights and sets to set future goals!

Erin

Janet

Holy quads! Such a great way to end a week of weights! Thank you

- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- Stand on platform with feet hip width apart 
- Press back into machine and brace shoulders 
- Brace core and squat down fully and press back up

V Machine/ Squat Machine

- Position foot midway on platform
- Lower slowly and push through your heel
- You may use your other foot for support and balance, placed lower on the platform if you prefer. Just try to not push through the non- working leg.

** Take your rest period after each leg

Leg Press- Single Leg

- Taking very small steps,
- Lunge until your hamstring touches your calf on the back leg and front knee has significant flexion. 
- Stand back up fully

** Each step counts as a rep

Duck Walk Lunges

- Pulling body into seat, extend feet while flexing quads
- Keep feet relaxed
- I’m using a “cable ankle strap” with my band in the home modification

Quad Extension w/ Modification

- Push through the balls of your feet
- Engage your calves as you go up

Standing Calf Raise

Quads

Whoop there it is.  Just what I was looking for.

YAY for a new routine! I love the change every 4 weeks. LOVED this combo!

Glutes & Hamstrings

Kristin Hebein

Shoulders

Best back work out I’ve ever done! Nailed it!

Shannon

Amber

Back

Love the ab and arm mix... Want more arms tho

Quads

Community

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