Name: Playbook - Eliza Katoa - 05/13 Quad focused leg day - Home
Uploaded: 2024-05-20T00:07:46.541Z
Duration: 60 min
Description: 05/13 Quad focused leg day - Home

I was able to do this workout outside and it felt so good! Great workout!

Nicole Thurston

Sandra

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Standing Hip openers

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

Prenatal Forward leg swings  (15 each leg)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

Keep your hands on your head as you kneel and stand.

Prisoner kneel to stand

- 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

- 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

Quad Focused Warm-up

- Perform a deadlift with either a dumbbell or kettlebell
- Clean it to your hands 
- Perform a goblet squat

Deadlift to Goblet Squat

Goblet hold Bulgarian split squat pulses (15 reps each side)

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- repeat all the reps on one side and then do all your reps on the other side

Same side Dumbbell snatch (15 per side)

Superset 1

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side
- Perform 5 each leg

Step-ups

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 *25 sec each side

Superset 2

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

Quad burnout challenge

Step up laterally over the bench. Alternate legs.

Lateral step over bench

Tap those toes on the bench lightly while holding your hands to your ears. 

Modify by slowing down the movement.

Prisoner bench toe taps

- Stand a few inches in front of the bench
- Press hips back, lower down and jump on top of the bench
- Land softly on the bench
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps onto bench

Optional Burnout: 8 minute AMRAP

05/13 Quad focused leg day - Home

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

cynthia

I hope my shoulders can still drive me home…

Leilani

Heather

05/27 Legs + Shoulders - Gym

Geia

Danielle

It was good. I didn’t have weights so I used resistance bands. Hope that was okay. I felt it so I assumed it was good.

05/13 Quad focused leg day - Home

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