Name: Playbook - Caleb Fullmer - Quads n core
Uploaded: 2024-04-29T03:23:20.056Z
Duration: 60 min
Description: Quads n core

I guess I’m working out on Sundays now 🥵

Nancy

Perform 6 reps on each leg of dumbbell step ups- then perform 6 reps on each leg of Bulgarian split 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Step up/ Bulgarian split squat

Alternating single arm dumbbell deadlift

- Stand with both heels elevated 
- Lower into a deep squat
- Stand up to 3/4 extension

Heel elevated body weight squat

Alternating dumbbell deadlift- pistol squat

- Lay on your back with knees bent, feet flat on the floor
- breath In while pulling your core tight 
- hold for 15 seconds

Stomach vacuum

Bulgarian split squat/ vacuum

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Dumbbell squat/ flutter kick

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
-Alternate raising each leg

Quads n core

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