Name: Playbook - Ally Yanecek - W3/D4 Quads 3
Uploaded: 2024-01-22T02:28:47.857Z
Duration: 45 min
Description: W3/D4 Quads 3

Equipment: dumbbells

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

Circuit A: Heavy weights 
3-1-1 Tempo squats x 10

Circuit B: Medium weights 
1 ½ Bulgarian split squats x 8 each 
Heel elevated squat pulses x 10 

Circuit C: Medium to Bodyweight
Single leg calf raises x 15
Squat pulse jumps x 10
Wall sit x 45 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)

- Reach butt back and sit like you’re going to sit on the couch 

- Lower for 3 seconds
- Pause for 1 second at the bottom
- Stand quickly in 1 second

Make sure you are really squeezing your muscles throughout this

Modification: lunges or take the tempo out

3-1-1 Tempo Squats

- 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
- Halfway lift
- Lower
- Squeeze thigh and butt to stand fully


Modification: regular Bulgarian split squats or normal lunges (no box)

1 1/2 Bulgarian Split Squats

- Rest your heels on something a few inches off the ground (dumbbell handles, a yoga block, a brick, a book)

- Start by squeezing thighs and butt
- Slowly push hips back like you’re going to sit in a chair 
- Squeeze thighs and butt to stand halfway
- Lower fully
- Stand fully 


Modification: move heels to ground

Heel Elevated Squat Pulses

B: MEDIUM

- 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


Modification to help with balance: hold onto wall, leave opposite toe on ground

Single Leg Calf Raises

- Squeeze your core 

- Sit into a squat
- Squeeze your glutes to lift halfway
- Lower down
- POWERFULLY squeeze glutes to jump

Modification: squat to calf raise
Advancement: two squat jumps for every pulse

Squat Pulse Jump

-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


Modification: move butt/back higher on wall 
Advancement: sit lower or add a weight on your lap

W3/D4 Quads 3

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