Name: Playbook - Joseph Bonini - 6 Mile Easy Run | Quad Focused Leg Day
Uploaded: 2023-06-15T20:04:48.407Z
Duration: 100 min
Description: 6 Mile Easy Run | Quad Focused Leg Day

• 6 miles easy
• front squats
• goblet squat
• side step ups

Running

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Note: 2 sec pause at bottom of each rep

Barbell front squat

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Complete exercises consecutively, then rest.

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral step-ups

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Side Step Ups | Sled Push

6 Mile Easy Run | Quad Focused Leg Day

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