Name: Playbook - Brynley Joyner - Quads Focused Leg Day / 60 min.
Uploaded: 2024-03-01T12:58:25.056Z
Duration: 60 min
Description: Quads Focused Leg Day / 60 min.

Today we’re focusing on quads! Use a way that challenges you but that you can keep correct form with!🔥👏🏽

- 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 side, 20 total

Dumbbell forward lunges

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

***since we’re focusing on quads, let your front knee go forward a little more than when we did these on glute day! Focus on driving the weight up by using your front leg’s quad!

*10 per leg 20 total

DB box step ups

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

DB heel elevated front squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-focus on squeezing your front leg’s quad & pointing the ball of your heel into the floor to put the focus on your quads

*10 per leg, 20 total

Dumbbell bulgarian split squat

- 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

-set into a goblet squat holding a heavy dumbbell in front of your chest

-this will be like a quick pulsing movement; you will start by pulsing in the regular Squat then step your right foot out and step it  back and step your left foot out and step it back: that is one rep total!

*** make sure with every movement you’re hitting a Pulse Squat

Goblet squat steps

Inclined Treadmill Walk

Quads Focused Leg Day / 60 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?

Quads Focused Leg Day / 60 min.

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