Name: Playbook - Kololia Atoa - Quads
Uploaded: 2023-01-31T21:53:12.784Z
Duration: 75 min
Description: Quads

- 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 parallel and push through your heels to come back up

Barbell back Squat - parallel

- 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 at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

- 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

- 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

Quads

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