Name: Playbook - Nini Muñoz - Quads and Hammies
Uploaded: 2023-12-18T19:06:20.015Z
Duration: 60 min
Description: Quads and Hammies

Take your quads and hammies through this fiery 60 min. sweat sesh

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Note: gauge your strength and the weight you use. 
Lighter load, more reps 10-12 
Heavy load less reps 6-8

Back squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-position your leg on a bench or box 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

Hamstring curls

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
-add a pulse to every lunge 

*modification: if you can't perform walking lunge, do them in place, without walking and lunging forward. 
For example: position yourself for a split squat, lower with two pulses and return up for one rep. 
8 on one side and 8 on the other.

Walking lunges with dumbbells

- Bring your knees towards your chest as you raise your shoulders with dumbbell up 
- Engage your core

Quads and Hammies

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