Name: Playbook - Joanna Kaminska - Lower body (quads focused)
Uploaded: 2022-07-09T20:53:49.545Z
Duration: 90 min
Description: Lower body (quads focused)

15 reps bottom part of the movement
15 reps top
15 full ROM

- 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

Leg extensions (Jose’s 45s)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Superset 1

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Superset 2

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

-Place one foot on the bench and the other one on the floor
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-Keep your chest up all the time

Lower body (quads focused)

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