Name: Playbook - Nini Muñoz - Lower body Quad focus
Uploaded: 2024-02-11T15:58:07.485Z
Duration: 45 min
Description: Lower body Quad focus

Take your lower body through this 45 minute quad focus sesh

- Begin with feet close together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

DB Narrow squat

- 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
- Work both sides

Dumbbell forward lunges

- place the weights at top of your quad 
- Push through the balls of your feet engaging your calves

Seated Weighted calf raises

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

Leg press - low/narrow stance

- 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

*If you're going heavy weight, take it to failure or 4-6 reps more less. 
 If not, then take your 10-12 reps

Leg extensions

- Start in a plank position with your feet on an elevated surface
- Take one hand off the floor and touch your opposite shoulder

*modification, standard plank shoulder taps

Lower body Quad focus

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