Name: Playbook - Jess Guinan - 6/2 - Quads
Uploaded: 2022-10-30T17:00:04.024Z
Duration: 60 min
Description: 6/2 - Quads

1. Bulgarian Split Squats 5x6, heavy - do a warm up set before these

2. Alternating Fwd Lunge 4x8 ea side 

3. Superset
- Box Squats 4x10
- Danglers 4x10

- Place one foot on a bench and step forward with the other foot.
- You want to step out far enough that your leg makes a ninety degree when you come down.
- Make sure to keep your core braced!
- Come down until your leg makes a ninety degree.
- Return to the starting position, making sure to drive through your heel.

Dumbbell bulgarian split squat

- Place the barbell across your upper back
- 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
- Alternate legs with each rep

Barbell forward lunge

- Start with a barbell on your upper back.
- Sit on the bench and adjust your feet so that they are shoulder width apart and your knees create a ninety degree angle. 
- Keeping your weight in your heels and your core tight, drive through your heels and stand up.
- keep your core tight and press your hips back and lower down until you are sitting on the box. Do not slam down onto the box.

Barbell box squats

- Stand above a dumbbell with your feet shoulder width apart.
- Brace your core by bringing your belly button towards your spine, and stand up straight.
- Keeping your weight in your heels, squat down until your legs make at least a 90 degree. Pick up the weight in both hands and let it dangle between your legs - remember to keep your chest up.
- Drive through your heels to bring the weight up, but do not stand up all the way - stand up about 3/4 of the way, until the dumbbell is about to hit your thighs.
- Slowly return to the starting position.
* Push your hips back slightly when you squat down so that you do not place your weight on your toes.