Name: Playbook - Eliza Katoa - 30 MIN OPTION: Quads, Adductors & Calves
Uploaded: 2024-05-13T05:28:07.255Z
Duration: 30 min
Description: 30 MIN OPTION: Quads, Adductors & Calves

Left off burnout and jumped on bike for 30 min ride. Healing hips from the running challenge 🤪

Tiffany

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

Toes should be pointed out slightly. Perform a sumo squat and stand. Going into a calf raise!

Dumbbell sumo squat to calf raise

Leg Day Warm-Up

- 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 to the halfway point 
- go back to parallel 
- then drive back up to the starting position 
- that’s one rep

Dumbbell goblet 1 1/2 squat

Single-Set Strength

-Hold a dumbbell in the goblet position perform Bulgarian split squats - Repeat for time of reps

DB goblet Bulgarian split squats (5 each leg)

- Place your feet hip-width apart, and dumbbells at your sides
- 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 a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge (10 each)

- 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

Superset 1

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

Standing calf raise

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 (20 sec each side)

Superset 2

Be explosive as possible here. Maintain a neutral spine and sit your booty back. Keep your chest up and get low!

Squat jump

Hold a bear plank by hovering those knees above the ground, keeping your hands directly underneath your shoulders and keeping your legs bent at a 90 degree angle. Engage you core. 

From here jump those feet out so you’re in a high plank position and then back to a bear plank. Keep repeating for the reps or time listed.

Bear plank in-n-out jumps

Alternating lunge jumps (5 each side)

- 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 (5 each side)

Optional HIIT Burnout- 8 min AMRAP

30 MIN OPTION: Quads, Adductors & Calves

katie

Rebekah

Saimoni

05/13 Quad focused leg day - Gym

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

Nicole Thurston

Sandra

05/13 Quad focused leg day - Home

Oh this sucks, feels good though ❤️ 30 min option

30 MIN OPTION: Quad focused leg day

Leilani

Voni

05/14 Back & Biceps - Gym

Amanda

Jennifer

05/14 Back & Biceps + HIIT - Home

30 min workout, with 10 min AMRAP, got through 3 rounds.

30 MIN OPTION: Back & Biceps

Cosi

Such a fun difficult workout. I loved it!

05/15 Chest, Shoulders, Triceps - Gym

Had to stop at 30 min. Raised my heart rate, love it!

05/15 Chest, Shoulders, Triceps - Home

30 MIN OPTION: Chest, Shoulders, Triceps

05/16 Cardio, Core, Mobility - Gym & Home

Loved every minutes of the burn! 🙂🙂

Allison

05/17 Glutes + Hamstrings - Gym

05/17 Glutes + Hamstrings - Home

I just have to say this 30 min workout came in VERY handy today

30 MIN OPTION: Quads, Adductors & Calves

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