Name: Playbook - Kololia Atoa - Quads
Uploaded: 2023-05-08T16:17:52.088Z
Duration: 75 min
Description: Quads

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

Heel elevated front squat

- 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 in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell at your chest

Heel elevated narrow stance goblet squat

- 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

- 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

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