Name: Playbook - Brynley Joyner - Lower Body (Quad Focused) 60 min.
Uploaded: 2024-03-01T12:58:24.939Z
Duration: 60 min
Description: Lower Body (Quad Focused) 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

This lower body workout is focused on quads! You’ll be using a few different pieces of equipment and it will take about 60 minutes! GO❤️‍🔥

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

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

Narrow Leg press (quad focused)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides (10 per leg! Heavy weights!)

Dumbbell forward lunges

- 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

- Place foot up onto the bench or box and push through your heel to stand up with a jump at the top!
- Step down and repeat
- Work both legs (10 each)

Step ups

-start in a plank position
-bring your opposite hand to your knee for a quick tap then alternate
-20 per side

Plank knee taps

-start in an elbow plank
-engage your core & twist side to side, almost touching your hip to the floor!
-20 per side

Plank Twists

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
***20 per leg

Bicycle crunches

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Lower Body (Quad Focused) 60 min.

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