Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D5 Leg Day - Quad Focus
Uploaded: 2023-12-22T14:16:16.728Z
Duration: 60 min
Description: W1/D5 Leg Day - Quad Focus

Lyssa

Ilario

This quad focused leg day is higher intensity to allow for you to push your body to the limit. I’ve added some long holds to fatigue the quads 😮‍💨. The addition of higher intensity full body burpees gives you cardiovascular training to get your heart rate up a bit.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

This movement will help you stretch your hip flexors, improve ankle mobility, and get you warmed up.

Ankle and Hip Stretch

Lower body mobility warm up

A wider stance will target your glutes and hamstrings, while a closer stance will target your quads more.

DB Goblet Squat

- Keep your back on the pad
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extension

- Start in a wide stance  with one foot in front of the other
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg to come up
- Engage you glute as you come up

Static Lunges*

- Keep lower back on mat
- Extend one leg then the other

Alt. leg extensions

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees*

W1/D5 Leg Day - Quad Focus

Good! Great way to get back into working out.

Allie

W1/D1 Back and Biceps

I was actually surprised to how good I felt after this. I didn’t know if it would be enough! Felt great though!

Laura

Killer! Would like some variation options for limited range of motion with knees specially with the initial stretch otherwise easy to follow and great workout!

Maria

W1/D2 Leg Day - Hamstrings and Glutes

It’s was good I loved how easy it was and then I ran a mile it’s just a goal I have for myself! 🤍

W1/D5 Leg Day - Quad Focus

Community

More workouts from Alice (Pineapplebrat) Bozinovski