Name: Playbook - Blake Prete - Leg day! Quad focused
Uploaded: 2023-07-05T15:15:32.440Z
Duration: 45 min
Description: Leg day! Quad focused

Today we are going to be focusing on our quads!

- 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

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- repeat on other side

Dumbbell split squat

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat and bring feet together
- Land softly

In-out squat jumps

- Place a raised object in front of you
- Touch each toe on the object
- lift through your lower core
- One rep is one tap on each side

Standing toe taps

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on other side

Leg day! Quad focused

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