Name: Playbook - Brittney Ward - Friday- Quads & calves
Uploaded: 2022-09-03T02:11:10.387Z
Duration: 45 min
Description: Friday- Quads & calves

- 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
-if you want to work on depth you can try going past parallel but make sure not to dip your hips.

Barbell back Squat - close stance

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

Dumbbell heels elevated goblet squat

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

Leg press (quad focused)

Elevate foot - heels slanted up
- go down into a lunge driving your foot over your knee as far as you can go without your foot coming up
-push back up
-start with body weight

Single leg Knee over toe lunge

- Adjust leg extension machine to fit
- Select weight
- Extend your legs, hold at the top for a second 
- release your legs back down without letting go of the contraction, don’t go all the way down.

Seated leg extension

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
MODIFICATION:
Alternating legs
Bending the knee and lifting the knee vs a straight leg.

Friday- Quads & calves

More workouts from Brittney Ward