Name: Playbook - Aubri & Liv - AUBRI’S QUAD FOCUSED LEG DAY
Uploaded: 2024-04-28T18:06:17.588Z
Duration: 50 min
Description: AUBRI’S QUAD FOCUSED LEG DAY

Sydney Halfmann

Abbie

Please don’t text or call. I’m DEAD from this workout 📞

The set I’m wearing launches NEXT WEEK ON September 13th!!! It’s so good 🫶🏽

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

4 minute AMRAP to get the body ready to go for the heavy lifts we are going to do, but for these lifts you will use bodyweight or light weight. We are warming up here & getting that heart rate up. Complete as many rounds as you can of these two exercises back to back, with little to no rest, in the four minutes.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward
* 15 each side

Lateral band walk

- Push your hips as you come down
- Reach parallel and explode up

Frog Jumps

KICKOFF SET 1

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

KICKOFF SET 2

STRENGTH SET!! 

For this lift when the set reps lower, you increase weight if possible.

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
*15 each side

Dumbbell bulgarian split squat

REST

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
*12 each side

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
*20 each side

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
*8 each side

STRENGTH

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Take a step back with your right foot, crossing it behind your left leg, as if you were doing a curtsy.
3. Bend both knees and lower your body into a squat position. Keep your weight evenly distributed between both legs.
4. As you come up from the curtsy squat, bring your right foot back to the starting position, next to your left foot.
5. Immediately transition into a narrow squat by bringing your feet together, with your toes touching or almost touching.
6. Lower your body into a squat position again, keeping your knees aligned with your toes and your back straight.
7. Push through your heels to stand back up, returning to the starting position.
8. Repeat the curtsy squat to narrow squat movement for the desired number of repetitions.

Curtsy Squat to Narrow Squat

- Start in a squat position with a dumbbell in your hands
- slowing lean forward as if you were doing a good morning. You should feel the stretch in your hamstrings.  
- once you feel the stretch in your hamstrings, lower back down into a squat
- keep spine neutral & engage core

Froggers

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

CIRCUIT

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

1. Start by standing with your feet hip-width apart.
2. Take a step forward with one foot, keeping your torso upright and your core engaged.
3. Lower your back knee towards the ground, aiming to bring it as close to the floor as possible.
4. Simultaneously, bend your front knee to a 90-degree angle, ensuring that your knee does not extend past your toes.
5. Keep your weight evenly distributed between your front and back foot, and maintain a straight back throughout the movement.
6. Push through your front heel to return to the starting position.
7. Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
*12 each side

Ass To Grass Split Squat

SUPERSET

AUBRI’S QUAD FOCUSED LEG DAY

Aubri’s Leg Day!

GOODBYE GLUTES

I LOVE this workout. I have legit done this workout every week for the last three weeks!!

AUBRI’S QUAD FOCUSED LEG DAY

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