Name: Playbook - Nini Muñoz - 45 min. Quad focus
Uploaded: 2023-09-16T23:58:29.674Z
Duration: 45 min
Description: 45 min. Quad focus

Take your quads through this 45 min. fiery sesh

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Place your feet as wide apart as you can, and dumbbells at your side 
- Lunge by flexing the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee and repeat

Lateral lunge (dumbbells)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

Dumbbell forward lunge

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

-get into tabletop position, hands beneath your shoulders, legs 90 degree angle 
-bring feet up towards chest and back to tabletop
-you'll feel the burn on your quads and core

45 min. Quad focus

More workouts from Nini Muñoz