Name: Playbook - Eliza Katoa - 04/22 Quads, Adductors, & Calves - Home
Uploaded: 2024-04-29T04:07:42.624Z
Duration: 60 min
Description: 04/22 Quads, Adductors, & Calves - Home

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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Perform 5 reps on each leg

Dumbbell bulgarian split squat (8 each)

Single-Set Strength: Bulgarian Split Squats

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive lateral step-up (5 per side)

Strength Superset

Stand next to a box. Step up laterally and bring your opposite knee forward and all the way through so it’s creating a 90 degree angle. From here, step down and then into a lateral lunge.

Lateral step-up knee drive to lateral lunge (5 per leg)

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

Tri-Set 1

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 time/form from last week)

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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 - Home

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 - Home

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