Name: Playbook - kennedy nease - Hamstrings & Quads
Uploaded: 2024-04-01T02:45:38.667Z
Duration: 60 min
Description: Hamstrings & Quads

a lower body focused workout with a concentration on hamstrings and quadriceps!

you will need dumbbells and a plate for this workout.

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

Keep weight in front leg
Keep knee in line with toes

Complete the reps or seconds for each leg.

Lunge with Butt Kick

Hinge at hips
Slight bend in knees
Feel extension in hamstrings

Good Mornings with Plate

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

Goblet Squats

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

Do the number of reps on each side!

Staggered Deadlift

Keep knee straight
Constant tension in quads
1 reverse + 1 curtsy = 1 rep

For reps/seconds, do the allotted number on each side

Reverse to Curtsy Lunge

Hamstrings & 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

Anonymous

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Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

Hamstrings & Quads

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