Name: Playbook - Ally Yanecek - Quad Focus
Uploaded: 2024-01-22T02:28:48.260Z
Duration: 50 min
Description: Quad Focus

Quad day warm up

Circuit A: Heavy weights
- Squats x 8

Circuit B: Medium / Light weights 
- Staggered squats x 8 each
- Lateral lunges x 8 each

Circuit C: Medium / Bodyweight 
- Regular to sumo squat x 8 each
- Hamstring curls x 10

Circuit D: Bodyweight
- Jump lunges x 10 each
- Squat hold 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

- Feet shoulder width apart
- Shift weight to right leg
- Prop yourself up on left toe
    — (this leg is only used for balance, all the work is being done in your right leg)
- Sink your hips back and down
- Squeeze your glutes and quad to stand 

Perform on both sides

Staggered Squats

- Take a big step to the side
- Sit so your knee and hip are at a 90 degree angle 
- Powerfully push the ground away and return to start

*Think of it like a single leg squat

Dumbbell Lateral Lunge

B: MEDIUM / LIGHT

- Begin with feet shoulder width apart and feet pointed forwards
- Sink hips back and perform a squat
- Squeeze glutes / quads to stand

- Rotate feet and hips out at a 45 degree angle (sumo position)
- Sink hips back and perform a squat
- Squeeze glutes / quads to stand

- Perform these quickly and powerfully

Regular Squat to Sumo Squat

- Place a towel or paper plates under your heels so you can slide
- Squeeze glutes to lift up into a bridge
    — your glutes need to stay like this throughout the movement 

- Push your heels away from you until your knees are nearly straight 
- Contract your hamstrings (back of your thighs) to return to start

Supine Hamstring Curls

C: MEDIUM / BODYWEIGHT

- Bend knees to 90 degrees
- Squeeze quads to explode up into the air
- Land gently

Jump Lunges

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat Hold

Quad Focus

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