Name: Playbook - Nini Muñoz - Quads & Hammies Burnout 🔥
Uploaded: 2023-09-03T19:04:01.347Z
Duration: 45 min
Description: Quads & Hammies Burnout 🔥

Set your quads and hammies on fire with this 45 minute leg 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

Hack squat

- 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

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

-stand facing machine in narrow squat position with v bar in hands, palms facing upward 
-squat and rise back up for one count

V bar cable squats

-stand with feet hip width apart with straight bar in hands…step 3-4 steps back 
-perform an rdl….remember to stick glutes back and feel the stretch in hamstrings 
*it’s not a squat

Cable machine RDL’s

- holding a dumbbell with arms extended up above your chest, alternate lifting legs….make sure your chest is up and shoulders raised 
- Engage your core

Quads & Hammies Burnout 🔥

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