Name: Playbook - Adam Braud - WHEELS | QUADS & GLUTES
Uploaded: 2023-02-14T16:04:43.072Z
Duration: 75 min
Description: WHEELS | QUADS & GLUTES

My guy Adam Braud with some great body weight workouts! Let’s go!

Adam

Today we focus on legs and core. Get ready to sweat

Rest one minute between legs. 

These are 15 reps per leg. 

Focus on pushing off with the lead leg not the back.

Bulgarian Split Squats

Finding a strong stance, bend down halfway and explode up. 

Landing on your toes, control your landing, and repeat the movement.

Try to get as high as you comfortably can.

Bodyweight Squat Jump

Elbows under shoulders and hands out front.

Engage your core and hips. 

Notice my back is slightly rounded. This happens when you focus on flexing your core. Flex your glutes and abs hard. 

Do not allow your hips to drop past your chest. This will hurt your low back.

Plank (Elbows)

Wall sit for :45 sec then max reps of Prisoner squats followed by another wall sit. This will be tough. You can do it.

Legs at 90 deg and back flat to the wall. 

Flex your thighs and glutes.

Wall Sit

Allowing your heels to come up squat all the way down with control and stand up. 

Hands on head. 

Do as many as you can with good form.

Prisoner Squats

Wall sit / Prisoner Sqauts

Keep your low back as flat on the ground as you can and lift your legs and arms straight to the sky.

Using your core, slowly lower your legs and arms to the ground making sure to control the speed. 

Pause for a moment at the bottom and come back up slowly.

No momentum.

4 Way Dead Bugs

WHEELS | QUADS & GLUTES

UPPER PUMP | PECS, BACK, & ARMS

Active Recovery

This kicked my butt I did the best I could but dang.  It’s going to be great though working out in hotel rooms or where I don’t have access to a gym.  🫡

WHEELS | QUADS & GLUTES

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