Name: Playbook - Kololia Atoa - QUADS & CHEEKS
Uploaded: 2022-09-30T00:08:21.989Z
Duration: 45 min
Description: QUADS & CHEEKS

first day back in the gym and let me tell you legs were SHAAAAKING!!!

Amber

A duo you never knew you needed. Working these two muscle groups together is 👩🏽‍🍳💋. Make sure you connect your mind to muscle with every exercise in this workout to really distinguish the difference between quad and glute activation!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach depth below parallel and push through your heels to come back up

Barbell back Squat - close stance

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Start a few inches away from the box with a dumbbell in each hand or one against your chest 
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Finish all reps on one leg before switching to the other

Dumbbell box step ups

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Machine hip thrust

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

QUADS & CHEEKS

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