Name: Playbook - Caleb Fullmer - Quads n core
Uploaded: 2024-04-29T04:05:02.515Z
Duration: 60 min
Description: Quads n core

Briannie Summers

Alternating single arm dumbbell deadlift

- 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
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Knee to chest

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Quads n core

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