Name: Playbook - Rod and Leticia Gardner - Quads
Uploaded: 2022-04-05T13:10:17.513Z
Duration: 45 min
Description: Quads

Jonathan

Every 2 Movements is SuperSets/Quad focus Days 

Barbell Hack Squats 10-12 reps              
Lateral Band Walk 20 steps

Barbell Step Ups  20 steps                           
Lateral Band Walk 20 steps

Weight Jump Squats 10-12 reps
Lunges 20 steps

Bulgarian Split Squats  10-12 reps
Wall sits 30 sec

Jefferson Squats                        10-12 reps 
wall sit                                         30 sec

Kettlebell Front Squats                15-20 reps
wall sits

- Sit on the machine with your legs lengthened and balls of the feet on the bottom of the platform 
- Press down through the heels so that your calve muscles are fully lengthened 
- Press the ball of the feet into the platform as you lift the heels engaging the calves 
- Move in a slow and controlled manner

Quads

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