Name: Playbook - Brittany Hoskins - Quad/Glute wk1 day4
Uploaded: 2024-05-16T16:41:59.237Z
Duration: 60 min
Description: Quad/Glute wk1 day4

Brette

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

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

Lateral band walk (knees)

Band kickback

Leg Warmup

Complete 1 set of each, rest for 90 seconds, repeat 3x

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

Leg Extension -> Sissy Squat

**add weight each set**

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Heels Elevated Suitcase Squat

** 20 reps total, 10 per leg**

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Jump Lunge

Jump squat with pulse

Jump lunge -> Bodyweight squat

Quad/Glute wk1 day4

Hip thrust to kas glute bridges 🔥🔥🔥

Emma Bates

Hamstring/Glute wk1 day1

Ashley

some of the breaks were a little long but overall great workout

Samantha R.

Back/Shoulders wk1 day2

CARDIO wk1 day3

Alexandra

Full Upper & Abs wk1 day5

CARDIO CIRCUIT wk1 day6

Hamstring/Glute wk2 day1

Back/Shoulders wk2 day2

CARDIO wk2 day3

Quad/Glute wk2 day4

Full Upper & Abs wk2 day5

CARDIO CIRCUIT wk 2 day6

Hamstring/Glute wk3 day1

Back/Shoulders wk3 day2

CARDIO wk3 day3

Quad/Glute wk3 day4

Full Upper & Abs wk3 day5

CARDIO CIRCUIT wk3 day6

Hamstring/Glute wk4 day1

Back/Shoulders wk4 day2

CARDIO wk4 day3

Quad/Glute wk4 day4

Full Upper & Abs wk4 day5

CARDIO CIRCUIT wk4 day6

Axelle

Hamstring/Glute wk5 day1

Back/Shoulders wk5 day2

CARDIO wk5 day3

Quad/Glute wk5 day4

Full Upper & Abs wk5 day5

CARDIO CIRCUIT wk5 day6

Hamstring/Glute wk6 day1

Back/Shoulders wk6 day2

CARDIO wk6 day3

Quad/Glute wk6 day4

Full Upper & Abs wk6 day5

CARDIO CIRCUIT wk6 day6

Hamstring/Glute wk7 day1

Back/Shoulders wk7 day2

CARDIO wk7 day3

Quad/Glute wk7 day4

Full Upper & Abs wk7 day5

CARDIO CIRCUIT wk7 day6

Hamstring/Glute wk8 day1

Back/Shoulders wk8 day2

CARDIO wk8 day3

Quad/Glute wk8 day4

Full Upper & Abs wk8 day5

CARDIO CIRCUIT wk8 day6

Quad/Glute wk1 day4

Community

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