Name: Playbook - ATO FITNESS by Kayla Rossi - 3.28| QUADS
Uploaded: 2023-12-07T16:30:33.882Z
Duration: 65 min
Description: 3.28| QUADS

Awesome workout!! The lunges were the hardest part of the workout!!

Derrik Olmstead

Iraida

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

Single leg leg extension

Heels elevated, feet close together 
Lower slowly into the squat for 5 reps controlling the negative, then do another 5 reps fast

Close stance barbell squats

- Start with close stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Close stance Hack squat

Stay low and Lunge forward staying down in squat position

Duck walks

Hack squat superset with duck walks

Stay over quad and keep stance close. 
Back foot on plate

Static lunge back foot on plate

Front foot on plate 
Hold bar between legs 
Keep weight over toe and on the front quad

Static lunge front foot on plate

Lunge superset

3.28| QUADS

Mayra

5.31| High volume glutes

5/27| QUADS

Awesome haven’t been pushed like that in a long time!

Kelly

I was trembling after the first workout! I loved it

Yolanda

5.21| GLUTES AND HAMS

INSANE!!! I’m drenched in sweat!!! Adding to my favorites.

París

5.17| QUADS

5.16| GLUTES

5.12| GLUTES

Sweet baby Jesus!!! This was a killer! My legs, my 🍑 and I thank you…..but I still cursed you out the whole time 🤣💀

Francine LaDuca

5.10| QUADS & GLUTES

Awesome!!! I like all of the different exercises for each muscle.

Not sure if I went numb or just got an adrenaline shot around the third round….either way it was amazing…..I think I spent round 4 cursing you out🤣💀

3.28| QUADS

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