Name: Playbook - Brittany Hoskins - Quads wk1 Wednesday
Uploaded: 2023-12-20T15:58:55.018Z
Duration: 60 min
Description: Quads wk1 Wednesday

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

- Position a band around your legs just below your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Band kickback

Leg Warmup

Complete 1 set of each, rest for 90 seconds, repeat 3x

- 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 extensions

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Leg Extension -> Sissy Squat

** 8-10 reps these should be hard use a weight where you will fail by rep 8-10**

Can also to goblet squats as a variation

Heels Elevated Suitcase Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

** 20 reps total, 10 per leg**

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Quads wk1 Wednesday

Quads wk1 Wednesday

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