Name: Playbook - Maddi Ricksham - Quad focused leg day
Uploaded: 2023-04-29T13:08:50.124Z
Duration: 70 min
Description: Quad focused leg day

- I am using a smith machine but either that or barbell works!
- 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
- Push through your heels to stand up

Barbell back squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad focused leg day

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