Name: Playbook - Nina Marie - Quads & Calves
Uploaded: 2024-04-24T20:08:04.088Z
Duration: 45 min
Description: Quads & Calves

The focus is the front of the thighs today. You will want a yoga block, weight plate, thick book, anything with a little elevation to place your heels on.
Also a set of dumbbells.

After you finish the heel elevated goblet squats, immediately drop the weight and go into the bodyweight heel elevated 1/2 squats. You will feel the burn right away!

Heel Elevated Goblet Squat

Heel Elevated 1/2 Squat

Bodyweight Calf Raise

Quads are burning Part 🔥

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Quads are burning 🔥 🔥

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