Name: Playbook - Tia Blackley - Quad Focused 🥳
Uploaded: 2023-08-21T23:15:29.215Z
Duration: 50 min
Description: Quad Focused 🥳

Quad focused, hip flexor focused, runner’s strengthening exercises

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you (or strap it around you like so)
- make sure it’s not TOO heavy, but still lightly challenging
- pull back and forth for TEN MINUTES!!
- you got this - WORK 😤🙏

Sled pull

Start on top of the box and hold a weight in the goblet position 
- I do these without shoes so that I can see if my foot is properly spread and stable
- slowly lower to the ground AS SLOW AS POSSIBLE
- keep the tension in your glutes and quads
- step back up and repeat

Eccentric step down

- center top foot
- slowly lean onto that foot u til it feels like your heel is going to rise 
- step up, keeping torso high
- lower slowly and repeat

Step up (Quad Focused)

Steps 🤓

Built to strengthen the hip flexors, quads, and knees

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet squat (heel elevated)

- a split squat, focused on going knee over toe 
- find a slant board or use plates to decline front foot
- keep hips parallel facing forward 
- lower down, as far forward as possible without heel rising
- press back up with knee and quads

ATG Split Squat

This is the opposite movement of a squat, and works the hip flexors and core
- attach cable to your ankles via ankle straps or handles around the feet
- lie on your back, slowly bring your knees up towards chest

Reverse squats

Anterior leg finisher

Quad Focused 🥳

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Quad Focused 🥳

More workouts from Tia Blackley