Name: Playbook - Brynley Joyner - Lower body (quads focused) 50 min.
Uploaded: 2024-03-01T12:58:25.087Z
Duration: 50 min
Description: Lower body (quads focused) 50 min.

- 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
-Hold for 3 seconds at the bottom
- Press up through your heels

Front squat

***put the emphasis on your quads instead of your glutes for this exercise- you can do this by thinking about stepping up from the ball of your foot instead of from your heel!

- Stand in front of a box or bench
-hold dumbbells in your hands
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat 
-repeat on the opposite leg

Box or bench step up

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders or one in front!
- Lower into a dumbbell front squat
- Stand up to full extension

***You can elevate your heels onto any surface you can use a plate or a small dumbbell just make sure both heels are even for the elevation

DB heel elevated front squat

Alternating forward lunges

-stand with a narrow stance and rocky dumbbells at your shoulders and perform a squat
-then step your left foot out to the left side a few inches and perform a bit of a wider squat then return to that narrow stance squat in the middle and do the same thing on the right side: that is one full rep!

Squat to step outs

-get an a bear plank position and engage your core
-Drive one knee up at a timewith a pulse movement 
-15 per side

Bear knee crunches

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

Lower body (quads focused) 50 min.

Kailyn

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

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

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

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Lower body (quads focused) 50 min.

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