Name: Playbook - kennedy nease - 12/10/8 Quads
Uploaded: 2024-04-01T02:45:38.657Z
Duration: 45 min
Description: 12/10/8 Quads

Leslie

a quad focused workout! 

you will need 3 different sets of weight for these - a light one (use this one for 12 reps), a medium weight (for 10 reps), and a heavy weight (for 8 reps). 

each of these exercises are structured the same so you will go from 12 to 10 to 8 reps and using the coordinating weight for it!

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

Elevated Heel Squat

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

Goblet Squats

Hinge hips back for RDL
Squat down for squat
1 rdl + 1 squat = 1 rep
Chest up

RDL to Squat

1 squat with weight + 1 squat without weight = 1 rep

Squat down with weight, release, then do a bodyweight air squat. 
Keep constant tension in quads and glutes.

Squat + Air Squat

Have your feet further than hip width apart and point the toes out slightly. Squat down while keeping your chest up and squeezing the glutes as you come up.

Sumo Squats

12/10/8 Quads

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

12/10/8 Quads

Community

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