Name: Playbook - Baylee Pinon - QUAD BUILDER
Uploaded: 2024-03-29T15:08:22.312Z
Duration: 45 min
Description: QUAD BUILDER

1. Sit on the floor with your legs at 90 degrees (one leg internally rotated, one leg externally rotated).
2. While keeping your torso upright and feet planted, slowly rotate your hips until you reach the same 90/90 position on the opposite side.
3. Continue rotating in this fashion, pausing briefly at each side

90/90 SHINBOX

1. Place the resistance band above the knee joint.
2. Feet are shoulder width apart
3. As you perform a squat, knees are driving outwards, pulling the band apart. 
4. Stand and repeat

BANDED SQUATS

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

*AS THE REPS DECREASE THE WEIGHT SHOULD INCREASE

Barbell Squats

- Approach the bar so that it is centered over your feet (toes pointed out and feet wide)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Sumo Deadlifts

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a single dumbbell in your hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squats

- Hold a single dumbbell at the chest
- Sit your hips back and down into a squat
- Extend both legs to return to starting position

Goblet Squats

- 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 Extension

QUAD BUILDER

Stacie

Loved this workout! Would love to see more of a workout plan like in the challenges. I really liked that split

QUAD BUILDER

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