Name: Playbook - Nini Muñoz - Quad Focus
Uploaded: 2024-04-28T01:56:25.485Z
Duration: 40 min
Description: Quad Focus

- 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

- 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

Note: depending on the weight you're using will determine the reps. 
Higher intensity(weight) less reps 
Lower intensity, more reps

Leg extensions

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Grab some challenging weight for this

Dumbbell farmers walk

- 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

- Bring your knee towards your chest as you bring dumbbell towards knees 
- Engage your core

Quad Focus

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