Name: Playbook - Nini Muñoz - Quad Focus 1
Uploaded: 2023-07-24T05:14:02.264Z
Duration: 45 min
Description: Quad Focus 1

Take your legs through this DB quad focused workout

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

-Holding dumbbell at your side, place one foot up onto the bench and lift your body up 
-all the work is being done with the leg on bench. 
-slowly descend and lightly tap the floor with toes and raise back up to bench. 
- Work both sides

Dumbbell step ups

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling squat

-stand dumbbell in front of you (arms length) while you hold a plank by positioning your hands beneath your shoulders and keeping a straight, flat back. No dipping, no arching.
-alternate tapping dumbbell with each hand. 
-tap tap is one rep 😊

High Plank Dumbbell Taps

Quad Focus 1

O•M•G💥
Definitely need to work on those surrenders🥵
Amazing Quad Day✌🏼

Quad Focus 1

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