Name: Playbook - Eliza Katoa - W1/D2 Quads, Adductors, & Calves
Uploaded: 2024-05-20T00:11:52.927Z
Duration: 65 min
Description: W1/D2 Quads, Adductors, & Calves

Welcome to your lower body workout. Get ready to work hard and build some muscle. 

Things to keep in mind for each workout in this program:
- Focus on performing each rep with really good form
- Challenge yourself with the weight you're lifting (the last 3 reps should feel challenging to complete)
- Be intentional with each rep meaning you're moving slow and controlled + connecting your mind to the muscle you are working
- Show up on the days you don't feel like it. Consistency is the key to change. LIttle decisions and small efforts add up to big results. 
- Stay positive and push yourself in the gym. Watch your body and mind transform as you focus on these things.

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions ( 8each way)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

Upper Body Warm-up / Mobility (1 round)

- 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

Keep your spine in a neutral position;
Start with a low weight if you’re new to the landmine squat;
Inhale on the way up, exhale when lowering the barbell;
Keep your neck neutral, do not bend it;
Warm-up before doing a landmine squat.
Inspect your equipment and set up before each exercise to make sure it’s safe to train with.

Put one end of the barbell into the landmine device and stand on the opposing end of the barbell. Spread your feet shoulder-width and keep your knees slightly bent.

Keep your posture straight and tall. Make sure your shoulders are over your hips and maintain your head and neck in a neutral position. Tuck your chin (as if you’re holding something under it) and keep it that way while performing this exercise.

Evenly distribute your weight and firmly stand on the floor in a stable foot position.

Using both hands, clasp the end of the bar. Keep your elbows close to your rib cage.

Don’t forget to engage your core. Keep your ribs down and slightly tuck your pelvis. Begin all repetitions from this starting position.

When you start going downwards, slowly bend your hips, knees, and ankles. Go down until your legs are parallel or slightly below parallel to the floor. Ensure the weight on your feet is evenly distributed. When you come to the bottom position – pause a couple of seconds.

To perform the proper upward movement, push your feet into the ground to initiate the standing position. Try to push through your mid foot and heel while still engaging your toes.

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

Landmine Superset

- 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

- 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 (3 count lower)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Squat Superset

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee drive Bodyweight (8 each)

Modified Copenhagen plank (20 sec each leg)

Place a pillow or pad on the ground for your knee. Put your knee on it and place your hands on the ground 1-2 feet in front of your knee.
The foot on your bent knee side should be inside of your knee so that your hip is externally rotated.
Your other leg, the straight leg, should be extended out to the side. You can keep that foot flat on the ground or rotate your toes upward.
Get your lower back flat, into neutral. You are now in the starting position.


Once you are in the starting position as described in the set up, you are ready to begin.
From the starting position, push your butt backward toward your heels.
It is important while you’re doing this stretch to keep your back flat.
Since the adductors attach to your pelvis, rounding your back will prevent you from most effectively stretching your adductors.

The finishing position should look identical to the starting position, except you are deeper into hip flexion.
The low back should have the same curvature.
Note that the chest does not drop down toward the ground. That is a common mistake.
Your torso should go backward toward your heels, not down toward the ground.

W1/D2 Quads, Adductors, & Calves

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