Name: Playbook - Kololia Atoa - QUADS
Uploaded: 2022-09-30T00:09:59.573Z
Duration: 60 min
Description: QUADS

love this one! i’m gonna be sore tomorrow !

Hanna

Prepare to be QUADZILLA!!!! Use this workout for a nasty leg day to give those thighs the work they need! Never be afraid to challenge your weight with this workout, you’re stronger than you think! PUSH!

- Elevate heels onto weight plate
- Lower into a front squat
- Stand up to full extension

Heel elevated front squat

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Can use a bar or safety bar 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Superset

- 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)

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- 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

- Stabilize feet on edge of bosu, outside of hip width 
- Perform squat minimizing ball movement 
- Focus on even distribution of weight in your feet

QUADS

Community