Name: Playbook - Eliza Katoa - 4/15 Quads, Adductors, & Calves - Home
Uploaded: 2024-04-21T20:17:08.018Z
Duration: 60 min
Description: 4/15 Quads, Adductors, & Calves - Home

Kora

Candy Girl 🔥

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

Single-Set Strength

-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

Hold that dumbbell close to your chest in both hands. 

Step up onto the box with one leg. Lower down in a controlled manner. 

Keep your chest up, maintain good posture and exhale as you step. 

Alternate legs!

Goblet hold step up (6 each)

In a v-sit position, crunch your legs in and out and then straighten your legs and abduct them outward against the band and back in. Repeat.

V-sit In-n-out crunch to abduction

Superset 1

- Hold the weight in both hands at chest level
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time and press that dumbbell straight out and bring it back in - in a controlled manner 
*exhale as you press the dumbbell out and engage that core

Wall sit DB press out

Start in a wide stance. Lunge lateral as sit those hips back and reach that dumbbell to that foot. Drive up through that heel and alternate legs. Focus on getting deep and push your range of motion as you lunge.

Dumbbell lateral lunge reach

Superset 2

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)

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

Standing calf raise (TO FAILURE)

Superset 3

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

6 MIN EMOM (optional burnout)

4/15 Quads, Adductors, & Calves - Home

Rachel A

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

Lola

Leilani

4/29 Quads, Adductors & Calves - Gym

4/29 Quads, Adductors, & Calves - Home

30 MIN OPTION: Quads, Adductors, & Calves

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!

4/15 Quads, Adductors, & Calves - Home

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