Name: Playbook - Ally Yanecek - W2/D4 Quads 2
Uploaded: 2024-01-22T02:28:47.836Z
Duration: 45 min
Description: W2/D4 Quads 2

Equipment: dumbbells

Activation: Lunge pulses x 20 each, lunge jumps x 20 each 

Circuit A: Heavy weights
Squats x 10 

Circuit B: Medium weights
Rebound lunges x 6 each way each leg
Lateral lunge gliders x 8 each 

Circuit C: Light to Bodyweight
Regular to sumo squat x 6 each 
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

- Tighten core, don’t let your back arch 

- Lower into a lunge
- Squeeze thighs and glutes to raise halfway
- Lower fully

Lunge Pulses

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


Modification: lunge pulses rather than jumps 
Advancement: hold weights

Jump Lunges

Quad Activation (dumbbell)

- 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 on one leg
- Perform a backwards lunge, straight into a forwards lunge 

Major focus on stability


Modification: tap foot down in middle after each lunge

Rebound Lunges

- Tighten core, bend hips back like you would in a squat

- Shift to one side

- Push up STRONG on that leg to shift to the other side

Lateral Lunge Gliders

B: MEDIUM

- 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

- 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

Modification: don’t squat as low
Advancement: hold a weight or add a glute resistance band

W2/D4 Quads 2

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