Name: Playbook - Ada Jane - W1/D1 (Legs; Quads)
Uploaded: 2023-11-20T05:24:37.058Z
Duration: 60 min
Description: W1/D1 (Legs; Quads)

Cindy

Warm up on treadmill 
10 mins 
Incline: 2.0 @ 4mph

Superset 1:
Safety bar back squat (3x 12 reps)
Chair squat (3 x 10 reps)

Superset 2:
Sumo deadlift (4 x 12-8-6-5)
Sumo plated squats (4 x 6-6-6)

Make sure you do this before starting this session. It helps prevent injury. Rest if you have to but for this week our focus is on technique and doing deep into the movements.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Sprinter skips

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo air squats

- Start on your hands and knees
- Lift 1 bent leg up and to the side and the back

Mobility  - Kneeling hip lifts

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Keep toes on ground when performing movement

Barbell jump shrug

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Lift big - Warm up

Complete both exercises back to back with limited rest in between

- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Safety bar back squat

- Push your hips back as you come down
- Raise your arms for balance
- Touch the box and come back up

Chair squat

Superset 1

Progress by 5lbs with each set and focus on form.

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

This works your inner thighs, so pick a weight that you can easily slide over to place your legs before squatting.

When bouncing off, make sure to bounce away from the plates on the floor.

Beginners Can use dumbbell

Sumo plated squats

Superset 2

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

If you don't have access to a wedge for the goblet squat, place your heels on two separate plates.

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- With two kettlebells in the front rack position perform walking lunges
- Repeat for distance

KB front rack walking lunges

Superset 3

Complete at the end of leg day

15 resistance incline walk @ 3mph for 5 mins

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the bench 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the bench

Elevated Crunches

- Hold weight with both hands
- Bring your shoulder off the bench
- Engage your core as you come up

Weighted crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Single leg Reverse crunches

Cool down & Core

Say bye bye to soreness with these athletic stretches.

Use the foam roller to treat your glutes and lower body. This will prevent soreness and allow you continue on with this program. 

Focus areas:
1. Glute
2. Hamstrings
3. Outerquads
4. Inner quads

Foam roll

Hip stretch

- Bend one leg into a 90 degree position while keeping the back leg straight.

- Lean forward to get a better stretch.

- repeat on other side (30 secs each)

90 stretch

- Place one knee on foor 
- Extend the other leg out 
- Rock the extended leg out and back for 30 secs. 
- Repeat on other side

W1/D1 (Legs; Quads)

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