Name: Playbook - Lizzy Feist - W1/D4 Lower Body - Quads Focused
Uploaded: 2024-02-22T01:28:11.301Z
Duration: 55 min
Description: W1/D4 Lower Body - Quads Focused

Tessa Nedry

This is a quad focused lower body day! As always, the last 2-3 reps should be hard to complete so really push yourself with the weight!

- Begin with bar positioned on your upper back, holding the handles forward of your body
- 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 or Smith Machine back squat

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell or dumbbell
- Repeat for desired reps

Heel elevated narrow stance goblet squat

- Place your feet hip-width apart, and hold dumbbell
- Lean towards the side
- Keep opposite leg only slightly angled
-Slowly shift your weight to other side
-Keep knees bent and core engaged

Dumbbell lateral lunge shift

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Begin with one foot back
- Lower down to 90 degrees and rise back up

Static lunge

W1/D4 Lower Body - Quads Focused

W1/D1 Lower Body - Glutes + Hammies

I just wish on the sets where you doth sides it clarifies what is a rep

Alex

W1/D4 Lower Body - Quads Focused

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