Name: Playbook - Jess Guinan - Day 3 - Quads
Uploaded: 2023-12-27T07:41:29.353Z
Duration: 60 min
Description: Day 3 - Quads

1. Back Squats (5x5, heavy - do a warmup set)

2. Front Squats (4x8)

3. Superset
- Alt Fwd Lunges (4x10)
- Close Goblet 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

- 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

- Alt Fwd Lunges (4x10)
- Close Goblet Squats (4x10)

- 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

- grab the end of a dumbbell with both hands and hold it close to your chest
- keep your feet closer than shoulder width apart, but not close enough that you compromise form - your weight should be in your heels.
- brace your core by bringing your belly button towards your spine, and keep your back straight
- squat down to at least ninety degrees, and do not let the weight bring your torso down - make sure to keep your core tight! if you cannot squat to 90 degrees, if you lean forward too much, if your
heels lift up off of the ground, 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.