Name: Playbook - Diego Rivano - QUADS 3
Uploaded: 2022-04-01T20:49:46.850Z
Duration: 60 min
Description: QUADS 3

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Execute the exercise number 1
 1. Dumbbell wide squat with front raise  
Without rest
Execute the exercise number 2
2. Dumbbell narrow squat with front raise

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell wide squat with front raise

Dumbbell Narrow squat with front raise

Super set dumbbell squats: wide squat + narrow 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

QUADS 3

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