Name: Playbook - Brooke Leach - Quad Focused Advanced #2 (Gym)
Uploaded: 2024-01-19T00:18:41.031Z
Duration: 60 min
Description: Quad Focused Advanced #2 (Gym)

- Place a 45 pound plate or 2 (10 lb plates) on the floor 
- Begin with bar positioned on your upper back with the heels of your foot on the plate 
- 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

Elevated Heel Squat

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward Lunge off Plate

- 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

(As the reps decrease, increase the weight) 
- 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

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

Quad Focused Advanced #2 (Gym)

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