Exercise Plan - Quadricep Workout Safety Tips

Margie Weiss: My name is Margie Weiss and this is a quad video. Before starting any workout, you want to know the safety concerns for the exercises involved. Working with quad, it s a main muscle group, you want to be able to use a lot of weight. So, you want to make sure that the safety cues are in your mind as you do every single exercise. The first thing you want to think about it is your core, because without core strength and core tightening, you are going to end in wrong positions. So, you are going to take your bellybutton and you are going to tuck it to your backbone. You are going to take a penny and you are going to squeeze it in your glute. Your chin is neutral so that any time you bend your knees, your back in neutral as you drop and come back up. We also want to think about the knees, because they are vulnerable. As you squat you want your knees behind your toes. So as you sit back, you want to feel like you are sitting on a public potty but you don t want to touch, so you got to go backwards so that the knees always stay behind the toes. The other thing you want to think about is how far down can I go safely and there will be some exercises that you do which are plymetric. So that if you have good knees, you will go beyond 90, but for the normal person doing regular squat exercises or quad exercises we are going to go down to about 90 degrees. That s like sitting in a chair. As you do that bellybutton is to your backbone, glutes are tight, chin is neutral. You want to pretend like you got a tea cup on your head as you bend and you lift. In that way you make sure that you can safely go down and come up no matter what exercise we do for quads. That being said, we are going to first exercises which are basic quad exercises.