Name: Playbook - Vera Almeida - Quads
Uploaded: 2024-05-10T18:53:49.337Z
Duration: 30 min
Description: Quads

Reverse Nordic

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box

Jump squats (box jumps)

Reverse lunge on box

Pistol 1

Pistol 2

Single leg lunge

- Start in a high plank position
- Drive your knees towards your chest one at a time back and forth 4x (each knee = 1)
- Hop your feet in and jump vertically as high as you can
- Repeating the sequence for time or reps

Mountain climbers to vertical jump

Quads

Circuit to burn 🔥

HITT 8min FULL BODY

HIIT BOOTY- EASY

HIIT Beginners FULL BODY
7min

Tamara

HIIT Advanced FULL BODY
7min

HIIT advanced 5min

HIIT for beginner 5min

Glutes

Triceps

Biceps

Chest

Quads

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