Name: Playbook - Maria Teixeira - All Quads | dumbbell
Uploaded: 2024-05-16T20:44:36.520Z
Duration: 40 min
Description: All Quads | dumbbell

Intensity: 🔥🔥🔥
Equipment: dumbbells

Complete on both sides

F O R M
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is forward
• keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up

✨ think about using your glutes and quads
✨ slow down the movement

Reverse Elevated Lunge (DB)

Complete reps on each side

Form:
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in
everything from your hips up
• Focus on driving through the leg that is forward
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up

✨ do think about using your glutes and quads
✨ do slow down

Reverse Lunges

Complete on both sides

F O R M
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• your focus is always on the leg that is forward
• plant your front foot with heel down and gripping the floor with your toes for balance
• as you lower, allow your knee to come down as you drive your hips back
• push up through your heel of the forward leg, focusing on your glutes and quads

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up

✨ think about using your glutes and quads
✨ slow down

Skater Squat

F O R M
• feet hip width apart and toes slightly pointed out
• heels elevated with toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward
• keep tension on glutes

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ slow down and control your body
✨ focus on your glutes and quads

Elevated Goblet Squat (DB)

30-45 seconds based on fitness level

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round
❌ don't squeeze your butt and tilt your pelvis forward

✨ do focus on your glutes and quads

Squat hold

*variation: fast pulse squats

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• drive hips back and knees forward
• drive up through your heels as you jump up

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squat Jumps (bodyweight)

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Ana 

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It was a great leg workout. It was 🔥🔥🔥🔥🔥

Nohemi

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For me one of the best works outs 💪💪🔥❤️ I'm just in love whit u Maria

Diedra

Emily

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I would love to do another 15 week full body challenge! Will you be doing another one soon?

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