Name: Playbook - Brittany Hoskins - Quads wk1
Uploaded: 2023-12-18T04:22:08.779Z
Duration: 60 min
Description: Quads wk1

Quads were BURNING & it definitely pushed me to lift heavier!

Shanna

- 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

**do a few warm up lighter sets to work up to working weight** working sets/reps are listed below

*8-10 reps per set, challenge yourself you’re stronger than you think*

- 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

Barbell back squat (machine, smith machine, or barbell)

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells (10 per leg)

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels elevated air squat

Heels Elevated DB Squat

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Quads wk1

Anna

Hamstring/Glute wk1

Glutes wk1

Hamstring/Glute wk2

I’m loving it so far.. would love some more cues for making sure your targetting the right muscles.. keep doing you!

Quads wk1

Community

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