Name: Playbook - Kaitlyn Lanros - Legs (Quad Focused)
Uploaded: 2023-09-19T04:40:33.958Z
Duration: 60 min
Description: Legs (Quad Focused)

- 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

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- 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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Stand in a wide toed out stance 
- Hold a heavy kettlebell  between your legs in front of you
- Lower into a squat, touch kettlebell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Legs (Quad Focused)

Full Leg Day

Back

Arms

Always feel good after the workout. Been sticking to this workout for months and it’s been great.

Legs (Quad Focused)

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