Name: Playbook - ATO FITNESS by Kayla Rossi - 7.6 | QUADS 🍗
Uploaded: 2024-02-04T18:51:51.528Z
Duration: 70 min
Description: 7.6 | QUADS 🍗

Derrik Olmstead

Hold the bar behind back.
Elevate heels on plate or wedge 
Keeping weight on toes lower down is to a deep squat then push up

Barbell close stance squat variation

Close stance squat pulses ( heels elevated)

Superset 1

Elevate heels
Keep weight over toes and on quads.

Close stance landmine squats( heels elevated)

Keep stance short and lean slightly forward to maintain tension on quads 
- 10 on each leg

Barbell static lunges

Spanish squats

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

Superset 2

First exercise should be HEAVY 85% of your 1RM, then drop weight by half and do pulses

HEAVY leg extensions - 5 second count up, 5 second count dow

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

Leg extension bottom half pulses

Leg extension superset

7.6 | 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

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

7.6 | QUADS 🍗

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