Name: Playbook - Jess Guinan - 7/20 - Quads
Uploaded: 2022-08-01T16:17:13.146Z
Duration: 60 min
Description: 7/20 - Quads

1. Front Squats (4x8, heavy - do a warmup set)

2. Box Squats (4x10)

3. Superset
- BB Squats (4x10)
- Elev 3/4 Squats (4x10)

- make sure your shoulders are placed evenly in the center of the bar. 
- cross your arms straight out in front of you, with your hands coming towards the opposite shoulder. almost like you're doing the macarena. 
- place your thumbs under the bar. 
- rest the bar on your collar bone with your thumbs supporting it so that it doesn't rest fully on your bone. 
- keep feet shoulder width apart, and your weight in your heels. 
- keep core tight, back straight 
- squat down to at least ninety degrees. if you cannot squat to 90 degrees, if you lean forward too much, or if your back bends, decrease weight. you want to keep good form throughout the full movement before you go up in weight. 
- drive through your heels to return to a standing position.

Front squat

- 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

- BB Squats (4x10)
- Elev 3/4 Squats (4x10)

- Stand with your feet shoulder width apart. 
- Brace your core by bringing your belly button towards your spine. Place your shoulders evenly underneath the bar, and slightly squeeze your shoulder blades together so that the bar is resting on your traps. 
- Keeping your weight in your heels, squat down until your legs make at least a 90 degree. 
- Drive through your heels to come back to a standing position, remembering to keep your core tight and your chest big. Do not let the bar bring your torso down. 
* Push your hips back slightly when you squat down so that you do not place your weight on your toes.

Barbell back squat

- Stand with your heels elevated on a plate. 
- Keep your chest big, roll your shoulders back, and brace your core.
- Push your hips back and squat down to at least 90 degrees.
- Stand up 3/4 of the way - do not fully stand up.
- You can add weight by cradling a dumbbell against your chest, holding it like a goblet.