Name: Playbook - Amanda Amaral - WEEK 3 - DAY 5 : Glutes + Quads
Uploaded: 2021-03-10T17:28:57.374Z
Duration: 60 min
Description: WEEK 3 - DAY 5 : Glutes + Quads

▫️WARMUP

Workout breakdown:

➵ Front Squat
➵ DB stance box squat
➵ Landmine squat to RDL
➵ Deficit reverse lunge w knee drive
➵ KB swing into goblet squat
➵ Sumo squat jumps
➵ Stability ball ham curls

Walking knee hugs

Side leg swings with calf raises

Front leg swings

Cross body toe touches

Alternating side lunges

WARMUP

Take a deep breath in, tighten your core and pull shoulder blades down and back.

Sit your hips back, bend your knees and push your knees out to lower into the squat. Keep your chest and elbows up throughout the rep

Front Squat

Lower your body into a squat until your glutes touch the bench, then push yourself back up to the start position

DB stance box squat

It’s important that you keep the weight distributed over your whole foot and don’t allow the toes to rise.

Landmine Squat to RDL

Deficit reverse lunge to knee drive

KB swing into Goblet squat

Keep your chest up and knees out.

Make sure you don’t round out your lower back as you perform the sumo squat

Sumo squat jumps

Keep your back and hips straight. Only your lower legs should move.
Perform slowly at first to get the technique and form correct.
Inhale on the way up and exhale on the way down.

Stability ball ham curls

WEEK 3 - DAY 5 : Glutes + Quads

Helen

Beck

Tani

WEEK 1 - DAY 1 : Legs + Glute

Lujain

WEEK 1 - DAY 2 : Arms + Shoulder & ABS

Similar to my last comment on the previous workout, I wasn’t sure what muscle I was meant to feel. For example on the Bulgarian split squat, I felt it more on my quads than glutes as I wasn’t sure if my upper body was meant to be straight or 45 degree, and if my split stance was meant to wide or close. Also, I wasn’t sure if it was meant to be 12 for each leg or in total for both legs.

WEEK 3 - DAY 5 : Glutes + Quads

More workouts from Amanda Amaral