Name: Playbook - Eliza Katoa - Quads. Calves, Adductors At The Gym
Uploaded: 2024-04-14T21:11:06.256Z
Duration: 55 min
Description: Quads. Calves, Adductors At The Gym

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

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Eccentric Leg press - narrow stance

- 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 goblet squat w/ 3-pulses

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

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

DB deficit reverse lunges (10 per leg)

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive lateral step-up (20 sec per side)

- 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 leg)

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Optional 6 Min AMRAP burnout

Quads. Calves, Adductors At The Gym

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)

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

Suzanne

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

Serena

Kourtni

Danielle

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

Bridgett Talia

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

Lousili

Quads, Addcutors, & Calves

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. Calves, Adductors At The Gym

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