Name: Playbook - Eliza Katoa - 4/29 Quads, Adductors & Calves - Gym
Uploaded: 2024-05-06T02:11:10.056Z
Duration: 55 min
Description: 4/29 Quads, Adductors & Calves - Gym

katie

Rachel

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

Lola

Leilani

First one of your workouts in hotel gym. Awesome!!

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Hip openers

Sit down and bring one leg into your chest. Hold with both hands and then lift one leg up and over a kettlebell and back while keeping your knee straight. 

Use your hips and core to lift your leg up and over.

Straight-leg single-leg lift over kettlebell

In a half kneeling position, lift one leg up and over a kettlebell. Hold onto a stable surface with one arm to help stabilize the body. 

Use your hips and core to lift your leg up and over.

Half kneeling single-leg lift over kettlebell

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)

Warm-up

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press (to failure)

- 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

- Perform 8 reps on each side
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (8 each)

If you don’t have access to a box or if you are still working your way up to box jumps, you can perform squat jumps. Which ever you choose, he is explosive as possible

Box jump OR Squat Jump

Strength + Power Superset

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine front squat

Hold a landmine in both hands by your chest. Elevate your legs onto a plate. Raise up onto those toes and slowly lower down. 

If you don't have access to a landmine you can do this with just a dumbbell in your hands instead. 

To modify further, do this movement flat on the floor.

Landmine calf raise

Get into a wide stance point your toes out slightly. You’re going to start by lunging laterally to one side. Instead of coming all the way back up out of the lunch, you are going to shift in a straight line, keeping your booty down and shift to the other side. Stay low and keep shifting back-and-forth for time or reps

Dumbbell lateral shifts

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push (down and back = 1 rep)

OPTION 1 BURNOUT: Sled push down + back 3-5x

- Using a box that is roughly knee height
- Step up onto the box with speed switching legs in the air so that the opposite leg is the one you land and step down on.

Alternating Explosive Step-ups

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell front rack walking lunges

Lateral blind + box jump (5 each way)

OPTION 2 BURNOUT: 10 min AMRAP

4/29 Quads, Adductors & Calves - Gym

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

I love doing workouts I’ve never done before!

Teki

Danielle

05/20 Legs + Shoulders - Gym

Airyn

Sandra

Braelyn

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

4/29 Quads, Adductors & Calves - Gym

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