Name: Playbook - Blair Epstein - QUADS
Uploaded: 2024-01-06T13:34:05.181Z
Duration: 45 min
Description: QUADS

Lets fire up those quads!! You might not be able to walk after this one. 

Remember strength training is only as hard as YOU MAKE IT. It is your decision to push yourself with weight, or work on slow and controlled movements and perfect form. Don't just move through the movements, you are at the gym to WORK.

- Rack height should be 2” below the top of your squat 
- Begin with bar positioned just under your traps but above rear delts
- Let elbows flare back a little to create a shelf as you lift the bar off the rack 
- As you go into the squat, bring your elbows back in 
- Keep your wrists engaged, pushing with your palms 
- Stance slightly wider than shoulders, with feet turned out just slightly 
- Brace your midline with a slight forward lean, chest still up
- Eyes angled down as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Make sure for those 8 reps we go up in weight!!

Low Bar Back Squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Lowering your knee to the ground, making sure just your knee is touching
- Bring it back to the top and slowly lowering again 
- Complete all reps on one side before moving to the other leg


10 reps on each side!

Smith Machine Skater Squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

HEAVYYYYY WEIGHT FOR THIS LAST SET OF 10 TOTAL REPS

Dumbbell Walking Lunges

- 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

This is a drop set - Go down in weight when you cant perform ANY MORE reps and go until failure each time you drop that weight. no breaks.

Leg extensions

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BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body!!!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

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