Name: Playbook - kennedy nease - quads!!
Uploaded: 2024-04-01T02:45:38.693Z
Duration: 30 min
Description: quads!!

30-minute quad focused, dumbbell only workout! 

this is good for any fitness level and can easily be done at home or in the gym. :)

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

Elevated Heel Squat

Can use plates, a step, or small platform
Keep knee in line with foot

do reps on each side!

Deficit Lunges

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

knees in line with toes
alternating legs that come forward
weight optional!

Stay low, keep your chest up, and use core to keep your body stable

Land in squat to absorb impact

Lower intensity: sub for air squats

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

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

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

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