Name: Playbook - ATO FITNESS by Kayla Rossi - 6.15| QUADS
Uploaded: 2024-02-04T18:51:51.569Z
Duration: 75 min
Description: 6.15| QUADS

Derrik Olmstead

Needed this spicy quad pump today! 🌶🔥🥵

Kayla

Hook resistance band around base and loop each leg through behind knees

Spanish squats

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

HEAVY Leg press (quad focused)

- 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

Keep feet low and close with weight on toes. Keep tempo slow and controlled

Hack squat ( feet low and close)

- short stance
- lean slightly forward to target quad
- keep constant tension

Smith machine static lunges( quad focus)

Duck walks

Lunge superset

All variations are performed back to back. Rest after all 3 are completed

- 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

- Sit on the machine with the pad at the bottom of your shin
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg extension top half pulses

- Sit on the machine with the pad at the bottom of your shin
- Extend your legs half way up, pulsing down and up in the bottom half range for reps

Leg extension bottom half pulses

Leg extensions tri-set “45s”

6.15| QUADS

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

Joanna

7.5| GLUTES & HAMS

7.2| cardio & abs 🔥

My husband I loved this full body workout today!!

Kathy

6.27| FULL BODY BURNER

Burner with those curls at the end….loved it 🔥

6.30| GLUTES & HAMS

Lindsay

Badass!! Light weights and a shit ton of reps is the way to go. I live for this!! Thank you!!

Melissa

6.24 | Shoulders & Tris

Mayra

6.23 | High volume QUADS

Raph

6.19| Back & Bis

6.18| high volume legs

6.16 | HIIT & abs

6.20 | GLUTES 🍑

My only complaint/ question is that it says goblet squats in the program but the video shows sumo squats. Is that accurate? Also are we supposed to do 10 landmine squats into 10 landmine pulses then break?  Thank you!

6.15| QUADS

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