Name: Playbook - Janet Calderon - W1/D1 2.0 Leg - quads & Glutes
Uploaded: 2024-01-02T12:08:53.674Z
Duration: 55 min
Description: W1/D1 2.0 Leg - quads & Glutes

Jaime

Adria

Shulie

It was great!! I like that they are short workouts but get your heart rate up!! Also love how interactive the app is!!

Evelyn

Geeta

Shantel

Zujeiry

Alison Wright

Second time around and still a great workout !!!!!!

Joanne Carrillo

Jaelyn Pinckney

Kaila

Everyday I’m hustling hustling hustling with my girl Janet!! 💪🏽

N I U R K A 

Jeannette

Malerie

So tired but worth it!💪🏽💪🏽💪🏽

Olivia

Grab one or two thin plates or use any sturdy surface that is a couple inches off the ground
Place just your heels on that elevated surface with your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Heel elevated goblet *

1With your front foot on top of a
Platform, Stand with your feet shoulder-width apart, holding your dumbbell in each hand. 
2. Lunge one foot behind you and sweep it to the side, past your front foot.

Front foot elevated curtsy lunge *

Circuit 1 quad

1. Place the dumbbell on your shoulders
Step 2: Stand with your feet shoulder width apart.
Step 3: Bend at the knees and drop your but down just bellow knee height.
Step 4: Raise back up 6-8 inches, go back down below your knee, and then stand all the way up.

1.5 rep narrow squat

a) Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 

b) Engage your core, bring your shoulder blades together, and keep your chest held high.

Action:

a) With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards.

b) Now, reverse the motion as you return to the standing position and squeeze your glutes.

c) Maintain tightness in your core and repeat!

Romanian Deadlift *

Circuit 2 quad

1	Hold a dumbbell in your right hand by your side and place the ball of your right foot on a raised surface (the base of an incline bench or a weight plate works well).
	2	Cross your left ankle behind your right, hold onto the bench or a wall with your left hand for balance, and lower your right heel toward the floor (but don’t touch it).
	3	Lift the heel of your right foot as high as you can, giving your right calf an extra squeeze at the top.
	4	Pause and then lower yourself back to the starting position. Do equal reps on both sides.

Single leg calf raise

Lie on your bench or chair like you would do with a hip thrust and the bring soles of your feet together into a "frog" (or "butterfly") position, scooting your feet close 
Next, draw your belly button down toward the floor to engage your midsection.
Press your lower back into the bench. Then, keeping your chin tucked into your neck, ribs down, and shoulders on the ground, press down into the floor with the edges of your feet and squeeze your glutes to thrust your hips toward the ceiling.
Pause at the top before lowering your butt back down to the floor with control. Repeat.

Frog thrusts

Circuit 3 quad

W1/D1 2.0 Leg - quads & Glutes

Good pull day!!! Feeling the difference in my strength. Steadily increasing weights!!!

Chanel

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Sarah

Stephanie Orozco

W1/D3 2.0 Push Day

I didn’t think I would make it after the first set, but I pushed through! Definitely kicked my butt.

W1/D1 2.0 Leg - quads & Glutes

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