Name: Playbook - Nat Pongcharoen - Quads Focus
Uploaded: 2023-05-21T23:11:08.753Z
Duration: 45 min
Description: Quads Focus

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back 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
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Jump on to the box using your arms for momentum 
- Land softly on the box keeping your body in a squat position
- Jump back down off the box or Step off the box if preferred

Jump squats (box jumps)

Squat superset

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Quads Focus

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