Name: Playbook - Joseph Bonini - Quad Focused Legs | Core
Uploaded: 2023-06-15T20:04:48.097Z
Duration: 60 min
Description: Quad Focused Legs | Core

- 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

Tempo: 1 sec hold at bottom
Optional: add resistance bands

Barbell front squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Tempo: 2 sec descend, 1 sec hold at bottom of each rep

Leg press - mid stance

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
* work both legs

Pistol squat

Side Lunges | Single Leg 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.

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Blast

Quad Focused Legs | Core

Brandhom

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6 mile run | Push & Pull

14 mile long run

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Misha SWB

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Upper Body Push | Lower Body Pull | Run

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Quad Focused Leg Day

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Back Day

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Legs

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Back Interval Circuit

Shoulders & Core Circuit | Incline Walk

Lower Body Circuit | Incline Walk

Back | Pull Day | Incline Walk

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Long Run

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Easy 7 Mile Run

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