Name: Playbook - Ally Yanecek - Bodyweight Quad Burn
Uploaded: 2024-01-22T02:28:48.079Z
Duration: 15 min
Description: Bodyweight Quad Burn

Circuit A
-    	Single leg chair/box squats x 10 each
-    	Alternating jump lunges x 15 each
 
Circuit B
-    	Lateral to front lunges x 5 each leg
-    	Jump squats x 15

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- Shift weight over/onto 1 leg
- Tighten glutes and leg muscles
- Then slowly release them to sit in a controlled manner
- Activate glute and quad to stand 


Modification: 
Select a higher box/chair 
Place opposite foot lightly on ground to help with balance 

Advancement:
Select a lower box/chair
Tap butt on chair rather than sitting fully

Single Leg Chair Squat

- Lunge
- Explode up and switch legs in air
- Softly land into lunge


Modification: perform step back lunges

Alternating Jump Lunges

Circuit A

- Lateral lunge: step out, sink hips back into a lunge

- Press up STRONG 

- Balance and move into a forwards lunge 

- Press back STRONG into lateral lunge

Lateral Lunge to Forward Lunge

- Squat down
- Squeeze thighs and glutes to jump up
- Land with slightly bent knees (soft landing)


Modification: perform squat to calf raise instead
Advancement: hold weights

Squat Jumps

Circuit B

Bodyweight Quad Burn

Lower Body No Repeats

Lower Body Pyramid

Bodyweight Quad Burn

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