Name: Playbook - Eliza Katoa - Quads, Addcutors, & Calves
Uploaded: 2024-04-14T21:11:06.667Z
Duration: 60 min
Description: Quads, Addcutors, & Calves

Serena

Bridgett Talia

Sooo good!! Thank you so much my legs are on fire

Lousili

Such a great workout! Knocked it out in 45 minutes!

Suzanne

Kathleen

Warm-up: perform 1 sets of each exercise before starting the lift. 

Single-Set Strength: perform 8 reps on each leg. Rest 60-90 seconds and repeat 4x. The reps will change each round, try and increase the weight slightly if you can as the reps drop.
- Leg Press Machine 

Single-Set Strength: perform 8 reps on each leg. Rest 60-90 seconds and repeat 3x. 
- Barbell split squats (10 each leg)

Superset 1: perform the two exercises back to back. Rest 45-90 seconds and repeat 3x.
- Goblet squat to calf raise 
- Cossack squats

Tri-set 1:  perform the two exercises back to back. Rest 45-90 seconds and repeat 3x.
- Weighted step-up to knee drive(6 each leg)  
- Calf raise 
- Weighted squat jumps

Superset 2: perform the two exercises back to back. Rest 45-60 seconds and repeat two sets total. 
- modified Copenhagen plank (30 sec each side)
- wall sit ball/block squeeze

Deep squat hip openers

Hold a deep squat position and grab your toes. From here lift your hips up and back down so you’re in the deep squat position again. Keep lifting and lowering your hips to stretch out your hamstrings and low back.

Deep squat toe hold hip lift

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

Alternate pulling your knee to your chest.

High knee pulls

Standing Hip openers

Alternating leg swing toe touch

Superman reaches

- 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 knee toe taps on bench

Lower Body 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

Single-Set Strength

Unrack the barbell just as you would for a high bar back squat, but step slightly farther back for your starting position than you normally would.
Place your foot firmly in front of you at a distance of about one or two feet.
Drop your rear foot slightly behind you and allow your knee to bend towards the floor into an almost kneeling position.
Your back knee and back leg should be placed slightly behind an imaginary line perpendicular to your front heel.
Your feet should be set at about your hip width apart.
As you descend into the squat, allow your front foot to stay flat into the floor, with your front knee bending over your toes.
Keep your torso upright and do not allow it to collapse forward.
At the deepest part of the split squat, your front knee should be pointed in the direction of the front toes (not pushed excessively out or collapsed inwards).
To come up, stay balanced between your feet and keep your torso upright, using the quads and glutes of your front leg to engage the movement.
Come to an upright standing position with your front leg softly extended and locked in a lunge position, and then repeat the exercise.
Finally, switch your legs and do repetitions of the entire procedure.

To modify: do this with dumbbells or body weight instead

Barbell split squat (10 each leg)

Perform a goblet squat and then go into a calf raise. Engage your core and exhale as you stand up out of the squat.

Goblet squat to calf raise

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Superset 1

Drive up through your heel, maintain good posture as you stand up onto the box and drive that opposite knee up so you’re creating a 90 degree angle. Repeat all the reps on one side and then switch.

Weighted step-up knee drive (6 each leg)

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

Standing calf raise

- Hold two weights by your sides or on your shoulders 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

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)

Sit against the wall, maintain good posture and engage your core. Sit up tall and put a block or hall between your knees. Squeeze the block together as you hold your wall sit.

*you can do this with a pillow if you don't have access to a block or small yoga ball.

Wall sit block squeeze

Superset 2

Quads, Addcutors, & Calves

Leilani

One of these days I won’t be burned out before the actual burner at the end 🤣 so good!! Got me sweating hard

Lyndie

Lisa

DB Only Lower Body Push At Home

Lower Body Glute & Hamstring Focused (Gym)

Quads. Calves, Adductors At The Gym

Lauren

Loved these circuits & super sets today!!

Candy Girl 🔥

Lower Body Push

A fun unique burner. Very satisfied with it!

Glutes and hips dead. Can definitely tell I sat in a care all weekend, hips feeling itttt

Coming back after a week break, and oh man 🥵 I needed this

Nicole Thurston

DB lower body (glute + hamstring focused)

Natalie

Tiffany

katie

Lower Body Pull - Gym

Lower Body Pull - Home

Courtney

Gym Lower Body Push

I could only do the bare minimum for today's workout and told myself that it's okay, and the fact that I moved is important! Motivation comes and goes but habit makes it stay.

Brandi

DB Only Lower Body Push

I am now a pudding of sweat 🥵💦 such a great leg workout! I am dead!

Stacey Vance

lower body push DB only

Lower Body Pull At The Gym

Holy cow🔥 great workout today! I’ve been having breathing problems lately but I’m so happy I can push myself to get it done!! Goal: stay consistent this week🙌🏽

Julia

Feeling great after today’s workout 🏋🏽‍♀️

Jessica

Home Leg Day

Cynthia Miller

Kourtni

Leg Day at the Gym

Imari

Segia Auvae

Baylee Peterson

Leg Slay Workout (gym)

Sarah Hunsaker

Karen

My buns are feeling strong and sweaty 🥵

DB Booty Work

Geia

Fiona

Gym  Glutes, Hamstrings, Abductors

Stephanny

Maddy

Gym Leg Demolisher

Mariah

Quads, Addcutors, & Calves DB only

Feranei

Warmup to burnout, damn proud of myself 😤

Riley Johnson

Lower Body

Somi

Hana

Dumbbell Only Lower Body At Home

Quad Focused Leg Day At The Gym

Voni

Rebekah

Booty & Hamstrings

Those exercises where you hold the movement for two or three seconds feels like 5 minutes 😩

Lower Body Workkk

Jade

Oh man... pretty grateful that tomorrow is an active recovery day 😬

Posterior Chain Leg Day

Love this work out!!! Feelin it for sure!

Cortney Walker

I appreciate that no matter how intense/complex a workout can be, Elisa provides a modification incase of injuries, etc. 🖤

Leg Day (quad focused)

Kristin

Elise

Glutes, Hamstrings, Abductors

Sheila Aguilar

Brigetta Utai

Tonya

Glutes & Hamstrings - Gym

Emily

Andres

Lower Body Workout

Hella felt this one the next morning when I woke up 😂 that means it was gooooood

Glutes & Hamstrings DB only

Such a quality workout! Feeling so strong!

my leg were shaking by the time I got to the wall sits 😅👏🏽🔥 so good!!!

Quads, Adductors & Calves

my legs are shaking after that workout! 💀🔥

Glutes & Hamstrings DB Only

Wow wow wow. So challenging!! You mean business with this one. 🥵🥵

Stephanie

Tell me to do burpees and I'll gladly do them... tell me to do deadlift into goblet squat and I'd do anything but lol

Quad Focused Leg Day At Home

Vanessa

Couldn’t complete one of the SS, but this workout was 🔥 anyway.💪🏽💯💯

Lola

Glutes & Hamstrings At The Gym

Did legs for activated cardio since I missed yesterday! It was a killer burn!! 🔥🔥🔥

Jazmyn Folauhola

Legs (minimal equipment)

Crosby

Lower Body Work (Gym)

This felt SOOOOO good after a long day of work

I'm ready to do some active recovery tomorrow by curling turkey to my mouth

Strong Legs

Gym legs workout

Wenda

Leg Workout

Obsessed! The App is so easy to use and knowing exactly what my work out is going to consist of saves me tons of time as I don’t have to plan my work outs now!! I trust these work outs to it all the muscle groups! Love love love!

Havana

That circuit killed me after that weight training 🙌🏽

Lower Body Workout - Gym

I thought my legs were strong until I do Eliza's workout 😅

Lower Body Work W/ DBs

Lower Body Work At The Gym

Shaimaa

Strong Lean Poweful Legs (gym)

Katie

Allexis

Leg Dayyyy

Alayna

Shanice Taufa’asau

Freakin burn baby! Didn’t want to do the burnout but I pushed through it! Bulgarian + Copenhagen side plank was my toughest! 😤

Elaine

Lower Body w/ minimal equipment

45 Min AMRAP + Sprint Burnout

Don’t save leg day for 9:45 pm, that was a struggle but feeling the burn and feeling so strong!

That was killer.. that burnout got me! 😂 Loved it

Leg Day W/ Minimal Equipment (Dumbbells)

Mary

Gym Leg Slayyy

This was so hard for me today, but I definitely see an improvement in my mood! 😁💪🏻

Quads, Addcutors, & Calves

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