Name: Playbook - Shalena Guntle - W1/D4 Quad focused
Uploaded: 2023-01-26T17:30:05.076Z
Duration: 40 min
Description: W1/D4 Quad focused

Tiffany

- 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 engaging your hamstrings
- Try for a third set and see how many you can do!

Lying hamstring leg curls

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Knee Tucks - BOSU Ball Ab Machine

ABBBSSS

W1/D4 Quad focused

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