Name: Playbook - Brooke Leach - BLOCK 1 - DAY 4
Uploaded: 2022-10-02T04:58:34.820Z
Duration: 60 min
Description: BLOCK 1 - DAY 4

literally best/worst quad day ever 🥵🥵

Abby

Abigail

Amanda

Ashley

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Stand upright with dumbbells in each hand down your sides 
- Lower your body by bending at your knee and left hip, while lowering the right knee until it almost touches the floor
- Alternate sides

DB walking lunge

- When performing the squat, make sure that your feet are set shoulder-width apart 
- Keep your chest and upper body held in a neutral position or with a slight arch

Elevated Heel 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

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

BLOCK 1 - DAY 4

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