Name: Playbook - Ally Yanecek - Quad Day Lift
Uploaded: 2024-01-22T02:28:48.212Z
Duration: 40 min
Description: Quad Day Lift

Quad day warm up

Circuit A: Heavy weights
- Squats x 8

Circuit B: Medium weights 
- Squat pulses x 10
- Alternating forward lunges x 10 each

Circuit C: Medium weights 
- Bulgarian split squats x 10 each
- Single leg calf raises x 10 each

Circuit D: Bodyweight 
- Squat jumps x 10
- Wall sit x 30 seconds

-  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

- Squeeze your core, squeeze your glutes
- Slowly unlock your glutes as you push your hips backwards 
- Sit like you’re sitting in a chair 
- Squeeze your glutes and quads to return to stand

Squats

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back POWERFULLY

Forward Lunges

B: MEDIUM

- Stand 3-4 feet from bench/box
- Put foot on bench/box
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

- Stand on one foot
- Lift up onto your toes and engage your calf
- If you can maintain your balance for all reps, add weight next round

Single Leg Calf Raises

C: MEDIUM

- Push your hips as you come down
- Reach parallel and EXPLODE up by squeezing your glutes and quads

Jump Squats

-Your legs SHOULD be shaking! This is how we’re going to build muscle and strength!
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold

Wall Sit

Quad Day Lift

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