Name: Playbook - Blake Prete - Lower body quad focused!
Uploaded: 2023-07-05T15:15:32.452Z
Duration: 45 min
Description: Lower body quad focused!

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Dumbbell narrow squat

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- Standing with your feet close
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
* Work both sides

Lateral lunge (dumbbells)

- Get in a stance slightly larger than a sumo squat stance, toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Dumbbell plie squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
* Work both sides

Lower body quad focused!

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