Name: Playbook - M J - Quad day!!
Uploaded: 2024-03-01T16:27:24.655Z
Duration: 45 min
Description: Quad day!!

Perform each movement back to back with no rest. And then rest after your first full set. Repeat for a total of 3 rounds

Start on top of a raised surface. Take one foot back and go down into a reverse lunge 
Reps are per leg

Deficit reverse lunge

Place heels on plates or a dumbbell. Hold weight at chest and go down into a squat

Heel elevated goblet squat

Lunges and goblet squats superset

Hold weights by your sides. Take a step away form the bench and place one foot into pit bench. Go down into a lunge position 
Reps are per leg

Bulgarian split squats

Without dumbbells, step up onto a bench with right leg and down into a reverse lunge (send right leg back). Repeat. And then switch the leg that steps up. 
So you’ll step up on your left leg and then send that leg back into the reverse lunge

Step up + reverse lunge

Start with a narrow squat. Then go out into a wide/sumo squat. Back into the narrow squat and then again for sumo. Repeat until you get a total of 10 reps of squatting.

Narrow squat into wide squat

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Quad day!!

More workouts from M J