Name: Playbook - Nini Muñoz - Quad Focus
Uploaded: 2023-09-26T15:22:36.991Z
Duration: 45 min
Description: Quad Focus

Crystal Hernandez

Let's fire up those quads with this 45 min. sweat sesh!

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

*quad focus, so keep a narrow stance, sit back as if sitting on a chair and return all the way up 

*place dumbbells on your shoulders, if hack squat isn't available

Hack squat

-Position yourself in hack squat machine using the calf raises platform. 
-raise up on your calves, hold a few seconds and lower 

*place dumbbells on shoulders if hack squat machine not available

Hack Squat Calf Raises

- 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

*depending on the weight you use determines your reps 

*heavy weight, lower reps (in my case, only 6 reps) 
*lighter weight, higher reps (10-12)

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

-stand in a narrow stance to target the quads 
-place dumbbells on shoulders 
-squat and raise up on your calves

Dumbbell Narrow squat to calf raises

-get into plank position...hands beneath your shoulders, feet hip width apart 
-raise one are up twisting your core and repeat on other side for one rep

Quad Focus

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