Name: Playbook - kennedy nease - Quad Focused
Uploaded: 2024-04-01T02:45:38.461Z
Duration: 60 min
Description: Quad Focused

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

Emma

stephanie

Stephanie

I was doing great till I got to the last 3 workouts, those are the real workouts in this lol

Jennifer

quad focused workout! 
as rep count decreases, increase your weights.

fun lil wall sit burnout at the end🤩

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

Elevated Heel 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

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

Goblet Squats

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

Land in the squat to absorb impact
Keep chest up

In and Out Jump Squats

Wall Sit

Quad Focused

Lower Body WarmUp Ideas

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

Quad Focused

Community

More workouts from kennedy nease