Name: Playbook - Caleb Fullmer - Quads n core
Uploaded: 2024-05-06T00:33:00.133Z
Duration: 60 min
Description: Quads n core

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Hold weight in opposite hand from front foot. 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Single arm Dumbbell bulgarian split squat

- 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

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

Lying toe touches

- Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Leg raises over dumbbell

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

Quads n core

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