Name: Playbook - Eliza Katoa - 04/22 Quads, Adductors, & Calves - Gym
Uploaded: 2024-04-29T04:07:40.564Z
Duration: 60 min
Description: 04/22 Quads, Adductors, & Calves - Gym

Geia

Perform the movements consecutively. Then move on to your lift.

Hold a deep squat position and from here bring your elbows to your knees and gently press out and let them fall back in. Repeat this motion for time. relax your pelvic floor and core muscles here. 

*if this is too much you can sit on a low chair and do the same thing.

Deep squat hold hip openers

Alternating leg swing toe touch

Hip openers

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

Superman reaches

Alternate pulling your knee to your chest.

High knee pulls

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Leg Day Warm-Up

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause for 2-3 seconds 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat with a pause

PICK ONE FRONT SQUAT VARIATION

- 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

Leg Extension Machine

Unrack the barbell just as you would for a high bar back squat, but step slightly farther back for your starting position than you normally would.
Place your foot firmly in front of you at a distance of about one or two feet.
Drop your rear foot slightly behind you and allow your knee to bend towards the floor into an almost kneeling position.
Your back knee and back leg should be placed slightly behind an imaginary line perpendicular to your front heel.
Your feet should be set at about your hip width apart.
As you descend into the squat, allow your front foot to stay flat into the floor, with your front knee bending over your toes.
Keep your torso upright and do not allow it to collapse forward.
At the deepest part of the split squat, your front knee should be pointed in the direction of the front toes (not pushed excessively out or collapsed inwards).
To come up, stay balanced between your feet and keep your torso upright, using the quads and glutes of your front leg to engage the movement.
Come to an upright standing position with your front leg softly extended and locked in a lunge position, and then repeat the exercise.
Finally, switch your legs and do repetitions of the entire procedure.

To modify: do this with dumbbells or body weight instead

Barbell split squat (8 each leg)

Single-Set Strength

High knee toe taps on bench

- Sit against a wall with your legs and hips bent at 90 degrees
- place the small ball or block between the knees and squeeze for reps or hold for time 
- as you squeeze the ball, engage your core and lift that pelvic floor as you exhale

Wall sit with ball squeeze adduction

Superset

In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line. Keep the lower leg off the floor. Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.

Copenhagen Side Plank - Knees Bent (30 sec each side)

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise (TO FAILURE)

Superset (improve reps/form from last week)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row Machine

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

OPTIONAL burnout: 1-2 rounds

04/22 Quads, Adductors, & Calves - Gym

katie

Rachel A

Been gone for TOO LONG!😭 fire Monday leg day!🔥🔥🔥

Lola

4/29 Quads, Adductors & Calves - Gym

4/29 Quads, Adductors, & Calves - Home

30 MIN OPTION: Quads, Adductors, & Calves

Leilani

Didn’t have time for the AMRAP, but this was such a good workout. My back needed it!👀🤣🔥🔥🔥

Kinda split this up with the 30 minute option bc I ran out of time. Great workout!

Nicole Thurston

4/30 Back & Biceps - Gym

Really glad I found you. I am enjoying your daily workout program! Love the type of workouts. Please don’t stop doing the daily ones. I hate doing a program for x amount of time and then it stops and I have nowhere to go after that. Thank you!

Alyssa Battige

4/30 Back + Biceps - Home

30 MIN OPTION: Back + Biceps

Braelyn

05/01 Mobility, Cardio, Strength, & Core - Gym + Home

Got this done way later than I wanted, but I got it done. I am so sore 😭😭

30 MIN OPTION: Mobility, Cardio, Strength, & Core

Chose to do glutes today because I needed a good burn after my morning/afternoon coffee. This workout delivered just that!🔥🔥🔥

04/22 Quads, Adductors, & Calves - Gym

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