QUADRICEPS VARIATIONS
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📚 This series can be great for your arsenal if itís for your warm up (before your workout, form of dynamic stretching) cool down (post workout) or even an exercise to superset with a compound exercise like a squat or a stiff leg deadlift. Since leg workouts can demand a lot for your body itís important to be meticulous on the rudimentary exercises so that you feel ready to start or finish your workout the right way.
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✅ You will need a step up box, light kettlebell and a floor mat to perform the exercises in this series.
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🔘Reverse Nordic Curls- Start off on your knees with a Floor mat underneath you. You want to hold your arms across your chest while maintaining a neutral spine, because you might feel your lower back overcompensating! The goal is to also have your glutes touch the heels of your foot.
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🔘Eccentric Focused Step Up- For this exercise we focus on slowing down on the lowering phase. Then exploding up on the lifting phase (concentric). You want to also use your upper body by swinging your arms opposite to what leg is being moved.
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🔘Wall Assisted Split Squats- You will need a light kettlebell for this variation. Start off with one leg on the wall and the other slightly in front of you. When you squat down you will almost sit on your bottom (almost 90 degree on working leg) by allowing the leg on the wall to slightly bend.