Name: Playbook - Maria Teixeira - Quads | dumbbell
Uploaded: 2024-05-16T20:44:36.469Z
Duration: 30 min
Description: Quads | dumbbell

Ana 

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB Goblet Squat

8 reps each side
- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up
- Go straight into a lunge

DB Goblet Squat into Lunge

10 reps each side
- Start a few inches away from the box or chair with a dumbbell in each hand or one larger dumbbell at your chest
- Place first foot up and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB Step Ups

- Stand with your feet together
- Step backward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight Lunge Pulses

- squat down to 90 degrees
- start taking small steps back

Body Weight Walking Squats

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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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