Name: Playbook - Nikki McGrath - Gym- Quad Focus
Uploaded: 2024-04-10T18:05:03.543Z
Duration: 60 min
Description: Gym- Quad Focus

Go do my Lower Body Warm up, located in my WARM UPS Collection.

We have a quad focused leg day: remember, these exercises are designed to tone and sculpt your leggys. Do em low and slow!

Today’s workout focuses on single exercises with sets. Complete each exercise’s programmed sets before moving to the next.

If you want more, join in on my quad finisher!

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

For this exercise, step back into a reverse lunge, ensuring your feet are hip distance apart. Make sure your front foot is inline with your heel.

Press through your back toe, and aim to have your knee bent at a 90 degree angle.. 

Keep your chest up, and back straight. Engage through your core. Hold for desired time.

Hold on one side, then repeat to the other side.

Reverse Lunge Hold

Reverse Lunge Pulses

Lunge Triset

- Elevate heels onto a weight plate, ensuring that your feet are pointed forward. 
-Engage your core and ensure your back is inline with your hips. 
- Hold a single dumbbell in the goblet position (two hands on one dumbbell) 
- Lower into the bottom of a squat, pressing through your heels and quads. 
- Stand up to full extension
Repeat

Dumbbell heels elevated goblet squat

- 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

For a squat to curtsy lunge start with grabbing a dumbbell in each hand.

Start with a squat: ensure your feet are hip distance apart, toes pointed forward, and core engaged. As you squat down, make sure you’re keeping your back straight and knees inline with your toes.

As you come up from the squat, Step one leg back behind you at a 45 degree angle.
Ensure your shoulders and pulled down and back, back is straight, hips are inline, and core is engaged. 
Next, squat down in between your leg position, going as low as you can. Make sure you step in back far enough to where you can lunge down with depth. Lunge on the left side, then the right. 

The squat to lunge/lunge is 1 rep.

Squat to curtsy lunge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Leg day finisher to get those quads on fire! 

Take that rest- you’re going to need it!

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

Start with a narrow stance squat. Ensure that your knees are inline with your 2nd toes. Explode up and jump as high as you can. Land in a wide stance squat, keeping knees bent. Repeat, alternating the stances with each rep.

Gym- Quad Focus

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