Name: Playbook - Nini Muñoz - Quad Focus 1
Uploaded: 2023-09-03T19:04:01.355Z
Duration: 45 min
Description: Quad Focus 1

Target your quads with this fiery quad focused workout 🔥 “Vamos!”

•Load machine with appropriate weight 
•Keep a narrow stance to target your quads 
•Drop it low

Narrow Stance Hack Squats

•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
•Slow and controlled movement; feel the quads working 

Note: heavier weight, less reps (in my case) 6 
lighter weight, more reps 10

Leg extensions

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Take 8 walking lunges forward and take 8 on the return

Dumbbell Walking Lunges

- Hold the dumbbells by your sides; neutral frip
-position feet in a narrow stance 
- 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

•Sit against a wall as if sitting on a chair with an appropriate plate on your lap 
•Legs are at a 90 degree angle 
•hold for 30 seconds

Plate Wall Sits

•Thighs need to be vertical 
•Shins parallel to floor 
•Keep lower pressed to floor 
•Draw your belly button down 
•Contract abdominals and roll up your spine off the floor

Quad Focus 1

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