Name: Playbook - Michayla Morss - Quad and 🍑 Day
Uploaded: 2022-07-11T21:07:24.871Z
Duration: 45 min
Description: Quad and 🍑 Day

Light those quads and glutes up! In this workout, we will be heavily focused on the quadriceps: particularly the Vastus Lateralis. This muscle works in conjunction with our other quads to extend the knee joint and keep our kneecap in place while walking or running.
** Feel free to superset exercises to save time and to rest!**

Make your eccentric (downward) portion of the squat, a 3 second count. Hold for 2 seconds at the bottom and come up. Repeat!

Eccentric squat with hold

- 10 reps each way
-Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

- stack your knees in front of the bar, hips over your knees. 
-using one leg at a time, kick the bar straight up and come down to resting. 
- 8 reps each leg

Smith Machine single leg kickbacks

- Stand with both heels elevated on plates or a small ledge
- Hold a single dumbbell to your chest
- squat into 90 degrees or lower without pain/tightness
- Stand up to full extension

Heel elevated Dumbbell Squat

- Adjust leg extension machine to fit
- Select weight
- Angle toes towards each other
- Extend your legs and contract at the top of the lift 
- Release your legs back to starting position

Seated leg extension

- Prop your front foot on a small box or plates 
- Turn your toes slightly inward 
- Reverse crusty lunge to 90 degrees while keeping most of your weight in your front foot
- Do not return to full extension, but rather keep your quad engaged after each rep 
- 10 reps each leg