Name: Playbook - Ally Yanecek - Tabata Quads
Uploaded: 2024-01-22T02:28:48.037Z
Duration: 10 min
Description: Tabata Quads

Set a 10 minute timer for yourself
Watch it… 20 seconds on, 10 seconds off
OR play the following timer (you will only do 10 minutes of this timer, though) 
https://www.youtube.com/watch?v=9LFp15wEbxw&ab_channel=TimerChannel


Circuit: 4 rounds
-    	Bear crawl
-    	Squat pulses
-    	Squat jump
-    	Squat hold
-    	Rest 30 seconds

- Core tight, don’t let your hips swivel
- Lift knees a couple inches off ground 
- Crawl under control

Bear Crawl

-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

- 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

- 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

Squat Hold

Circuit

Tabata Quads

Lower Body No Repeats

Lower Body Pyramid

Lower Body Combo Moves

15 min Leg Lift

Lower Body AMRAP

Bodyweight Quad Burn

Lower Body Floor Workout

Abby

Booty Burnout

Leg HIIT: Basketball Theme

Floor Glute Workout

Pre/Postnatal Lower Body Stability

Pre/Postnatal Leg Builder

Pre/Postnatal Lower Body Burner

Pre/Postnatal Lower Body Focus

Glute Stability

Glute Strength

Quad Day Lift

Glute Workout

Booty Builder

Glute Lift

Glute Focus

Quad Focus

Stronger Legs

Lower Body Stability

Single Side Strength

Glute Control

Quad and Glute Strength

Quads and Glute Lift

Leg Stabilization

Quad and Glute Stability

Leg Work

Tabata Quads

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