Name: Playbook - Jazmine Crews - W1/D3 Quads + Calves
Uploaded: 2023-01-14T19:50:26.617Z
Duration: 120 min
Description: W1/D3 Quads + Calves

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- 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)

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- 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

Dumbbell forward lunges

Quad Superset

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

Dumbbell bulgarian split squat

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inward)

Calf raises (toes outward)

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

W1/D3 Quads + Calves

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