Name: Playbook - BWMN Active - W1/D5 Quads & Abs
Uploaded: 2024-01-22T12:12:10.786Z
Duration: 45 min
Description: W1/D5 Quads & Abs

Diana

4 rounds:
- Bulgarian lunges x 20 e/s
- Walking lunges x 30 steps
- Single leg step ups x 15 e/s

4 rounds
- Lateral lunge x 15 e/s
- Pistol Squat to bench x 12 e/s
- Squat jumps x 20

- Bulgarian lunges x 20 e/s
- Walking lunges x 30 steps
- Single leg step ups x 15 e/s

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- lower to roughly 90deg (wherever comfortable)  
- Push through your front leg to come back up 
- Work both sides

BW Bulgarian lunges

- Lunge forward alternating legs
- Brace core
- Maintain upright posture

BW Walking Lunges

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up to into a high knee
- Step down and repeat
- Work both legs

Step ups

Circuit 1

- Lateral lunge x 15 e/s
- Pistol Squat to bench x 12 e/s
- Squat jumps x 20

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at roughly 90 degrees 
- Return to the starting position by extending your hip and knee 
- Alternate sides

Lateral Lunges

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Lower to the bench
- Stand back up, pushing through your quads

Pistol Squat to bench

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
- Ankle weights are optional

Squat Jumps

Circuit 2

W1/D5 Quads & Abs

Not beginner friendly, also would like some tips on foot placement and correct movement

Avery

Awesome 👏 perfect combo cardio and tone ❤️

Katrina

W1/D1 Booty

I loved the work out , abs hurt so much 😂💀

Angelina

W1/D2 Abs

W1/D3 Cardio

Intense and awesome - great workout - great toning - love using the ankle weights!

W1/D5 Quads & Abs

Community

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