Name: Playbook - ATO FITNESS by Kayla Rossi - 8.15 | QUADS
Uploaded: 2024-02-04T18:51:51.521Z
Duration: 91 min
Description: 8.15 | QUADS

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

Derrik Olmstead

This was hard but the pump was well worth it

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

Mileysha

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

Spanish squats

Complete all three exercises back to back. Then rest 1 min between round

- 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
- butt slightly off seat 
- toes pointed

Leg extension bottom half pulses

HEAVY! Come to a complete stop at bottom of each rep. Squeeze hard at top of contraction

HEAVY dead stop leg extensions

- drop weight by 20 pounds and rep quickly 
- 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

Leg extension Tri-set

perform sissy squats and walking lunges back to back. Rest after each superset. Repeat 3 rounds

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

SUPERSET- sissy Squats and walking lunges

Do 10 of the controlled tempo leg press immediately followed by 10 exploding leg press

Low and close foot position. 
Count 5 seconds down, 5 seconds up

Controlled leg press

Exploding leg press

Leg press circuit

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

8.15 | 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 😮‍💨

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!!!

8.15 | QUADS

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