Name: Playbook - Nini Muñoz - Quad Focus 2
Uploaded: 2023-07-24T05:14:02.268Z
Duration: 45 min
Description: Quad Focus 2

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

Summer

Take your quads through this 45 minute hot 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

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-sit with back against a wall
-legs at a 90 degree angle 
-hold position for 30 seconds

Dumbbell wall sits

-using a mat for your knees, kneel down and get back up in squat position; repeat 12 times

Surrenders

-get into a table top position; 90 degrees 
-push your body straight up still in tabletop position 
-start alternating shoulder taps holding the tabletop position in the air

Quad Focus 2

Community

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