Name: Playbook - Nikki McGrath - Gym- Quad Focus
Uploaded: 2024-04-10T18:05:03.474Z
Duration: 50 min
Description: Gym- Quad Focus

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

Holy Quads! 

This workout is going to tone and strengthen those thigh muscles. 
Remember to listen to your body and do a weight level that feels healthy, yet challenging. 

Breathe, and take one rep at a time.

- 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)

- 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

- 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

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

Dumbbell bulgarian split 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

Leg day finisher to get those quads on fire! 

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

Gym- Quad Focus

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