Name: Playbook - Nina Marie - W1/D1 DAY 1: QUADS
Uploaded: 2024-05-11T01:19:07.545Z
Duration: 46 min
Description: W1/D1 DAY 1: QUADS

Welcome to Day 1 of Focus.
I am excited to have you join me on this journey!

Today we will be tackling the quads. 
We begin with some straight strength work of squats, then go into some fun killer circuits.

Barbell Back Squat

For this circuit you will start with your heavy squat, either with a barbell or two dumbbells. Then you will immediately drop to one dumbbell and perform goblet squats. And finally you drop the weight completely and go bodyweight.
You rest and repeat!

- 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

- 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

Bodyweight Squat

Drop Set Squats

Bodyweight Walking Lunge

Bodyweight Break

Here you will perform the bulgarian lunge on your right leg, then immediately drop the weight and fave your bench. You will step up with your right and reverse back with your right (that is one rep).
Then you repeat all this on the left side. Then rest.
Your quads should be screaming by now!

Dual Dumbbell Bulgarian (right)

Perform all reps on one side
Step up to lunge is one rep

Then switch to the other side

Step Up to Reverse Lunge (right)

W1/D1 DAY 1: QUADS

More workouts from Nina Marie