Name: Playbook - Mildred Sam Otuh - Quaddies for the baddies
Uploaded: 2022-05-02T20:12:55.973Z
Duration: 45 min
Description: Quaddies for the baddies

Make sure to warmup and cooldown properly before and after the workout.

Begin with 5-10 minutes of light cardio: this can be walking, jogging, cycling, etc.

Complete 4 rounds of the exercises 

Increase your weights at the 3rd and 4th sets

- Perform walking lunges with a double pulse at the bottom of the lunge

DB Walking lunges pulses

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Hold onto a rig for assistance if needed
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Pause for a 2 sec count
-Push through your  heels to stand up

Narrow pause 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
-From there, step into a forward lunge. Return and repeat with the opposite leg
- Stand up to full extension

Heels elevated dumbbell goblet squat to forward lunge

- Sit on the machine with the pad at the bottom of your shin
- Extend your legs engaging your quads, lower half way down and pulse up at the top half