Name: Playbook - Emily Samuel - LEGSSSS 🦵🏽 (quad focused)
Uploaded: 2023-10-08T00:13:31.974Z
Duration: 29 min
Description: LEGSSSS 🦵🏽 (quad focused)

Quad focused workout (lower body PUSH workout)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

Put both feet in a platform, allowing for space between. 

Complete a squat holding the dumbbell in between your feet. 

Make sure the dumbbell goes past floor level at the bottom of the rep

Deficit sumo squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Complete the weighted version of this,
Followed by the explosive hops BEFORE switching legs

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

Super set

LEGSSSS 🦵🏽 (quad focused)

Easy for me to follow along with & always makes me feel stronger & better at the end of the workout !!

Jordan

BACK ATTACK (upper pull)

GLUTES & HAMSTRINGS

The ab finisher is a killer!! Such a good burn though

Selina V

SHOULDERS & TRICEPS

HOME WORKOUT (dumbbells only)

FULL BODY HIIT

Upper body burn! (Back focused)

Booty BUILDER☠️

SHOULDERS/ ARMS/ ABS

Popcorn is such a cute name for such an evil finisher😈🫨

LEGSSSS 🦵🏽 (quad focused)

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