Name: Playbook - Nini Muñoz - Lower body Quad Focus 😮💨🔥
Uploaded: 2024-02-19T01:57:23.715Z
Duration: 45 min
Description: Lower body Quad Focus 😮💨🔥

Take your quads through this explosive sesh 💥

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell

Elevated narrow stance goblet squat

-place a bench or box at the cable machine 
-grab the hand strap with the opposite leg that steps up 
-drop straight down and "tap" the floor and rise back up 

-12 reps on each leg 

*modification- using a smith machine, place a box under the bar, hold on to the bar and step up same as in the video.

Cable machine step ups

- Keep your chest up holding two dumbbells at 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

*6 lunges forward and 6 on the return 
Complete 4 reps

Dumbbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

*heavy weight: take it to failure 4-6 reps

Leg extensions

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- From a push up position, place legs at a 90 degree angle. Alternate steps as in a bear crawl 
- keep your abs tight

Lower body Quad Focus 😮‍💨🔥

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