Name: Playbook - Nina Marie - Killer Quads
Uploaded: 2024-04-24T20:08:04.197Z
Duration: 50 min
Description: Killer Quads

Front squats, cossacks, goblet squats, wall sits, and running…make for a fun quad focused workout!
Lets do this! 🔥🔥🔥

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

Wall sit

- Stack your shoulders hips and heels over each other with the barbell at your chest in a front rack position 
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Wall Sits & Squats

- Begin with feet wider than shoulder width and toes pointed out
- Bend one knee and keep the other knee straight
- Keeping the kettlebell in front of your chest the entire time

Kettlebell goblet cossack

Plate Weighted Wall Sit

Turn up the heat

Running

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Lets get moving

Killer Quads

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