Name: Playbook - BondFit . - Quad Focused Circuit
Uploaded: 2023-11-21T20:00:08.909Z
Duration: 25 min
Description: Quad Focused Circuit

Nicole

Anya Marie Petrie

Sarah

LUKE

This workout it focused on the quads

Great way to functionally train your body as well as focus on your skilled training (with endurance.) 

(If you have bad knees I would give these exercises a try before going for the workout. You can use no weight so you can move some and still train the knees range, or just skip for now:)

All you need is a kettle bell and yourself:)

If you are focusing on strength go heavier and rest longer in between.

If you are working more on endurance take a shorter rest and use the weight you can to still push yourself with the rest time you have.

- feet in a wide stance 
- turn toes out 
- keep keeps pressed out thinking of rotating your hips out as much as you can 
- keep shoulders pressed back 
- pretend there is a string pulling your head to the top of the ceiling. Everything straight up and straight down keeping a flat back (butt down)

Kettlebell Plie Squat

- squat with kettle bell rest on shoulder (palm facing forward.) 
- place other arm out to help balance while keeping core tight
-  squat and then as you press up, press the arm to overhead and then back down to start

Kettle Bell Single Arm Squat Push Press

- sit on one knee with other straight out 
place Kettle bell at chest 
- slowly control the movement till your butt is close to your heels, then press back up to start 
- it’s a hinge at the hips. 
- you should feel this in your quad (thigh) as you control the movement down and back up.

Single Leg Kneeling Quad Press

- place kettle bell at chest (don’t use a weight if this is too difficult, this skill takes a lot of control and focus. 
- keeping chest and hips flat slowly lean back as far as you can as long as you can make it back up without hinging at the hips 
- keep form and just move back and front.  

(It’s ok if the movement is small! This is an good body control challenge.)

Quad Focused Circuit

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