Name: Playbook - Tia Blackley - Quads of Gods 🦾
Uploaded: 2023-08-21T23:15:29.164Z
Duration: 50 min
Description: Quads of Gods 🦾

CeCe

Bruklyn

Quad focused leg day. SLOW AND CONTROLLED!! Let’s get it! 😤

Pick a distance. 
Down and back for all exercises. (30 s)
- Cossack squats 
- Band walks
- Monster walks (forward and out)
- In n Out squats

All exercises 1 time through

Leg warm up

1. Begin with bar positioned on your upper back
2. Brace your midline and keep your chest up
3. Eyes forward as you lower, sitting back and down
4. Reach parallel and push through your heels to come back up

If you are struggling to sit back, place plates on the ground under your heels until you can fully engage and push through your glutes

Add weight each set!!!

Barbell back squat

- Standing with your feet close, toes out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- straight bar on back or dumbbells at sides 
- lunge forward, make sure both knees are at 90 degrees
- push back to a standing position
- alternate legs 
- 10 each leg

Front lunge

1. Keep a 90 degree bend at the front knee
2. Come straight down until your reach shin height 
3. Push back up into your front HEEL

For GLUTES: don’t let your knee go over your toe, hinge forward 

For QUADS: let your knee over your toe, lean back

Dumbbell bulgarian split squat

Quad Focus

- 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

- Stand in machine or hold weights in your hands 
- Push through the balls of your feet engaging your calves
- hold at the top, lower slowly

Weighted calf raises

Leg extension & Calf Raises

Quads of Gods 🦾

Back and Bi’s baby

Chest PUMP

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!

Quads of Gods 🦾

Community

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