Name: Playbook - Janet Calderon - W2/D1 Home Leg Day - Quads/Glutes
Uploaded: 2024-01-02T12:08:53.967Z
Duration: 60 min
Description: W2/D1 Home Leg Day - Quads/Glutes

My bitty definitely grew lol such a good workout!!!

Evelyn

Shantel

Jackie

Alison Wright

Adria

As always another successful workout!!! 💪🏽💪🏽💪🏽

N I U R K A 

Merry Geremew

Jeannette

Kaila

Victoria Prince

Gabriella

I had zero motivation for today but I got it done. Thank you!! 🤍🤍🤍

Natasha

Wtf? Literally suicide🤣 Thanks so much💕

Katrina

Malerie

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

Elevated heel goblet squat

Stand tall with your feet hip-width apart.
Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Then press your feet down to explode off the floor and jump as high as you can.
Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

Squat jumps

1st Superset

Perform each workout back to back.  Rest after every superset

1. Have your hands on the floor in front. knees bent so that they do not touch the floor.  Make sure your chest is up and core is tight.  

3. Start with your hips up in a pike position. For many this'll test your tight hamstrings and act as a good dynamic stretch.

4. Keep your toes on the floor and pike up squeezing your thighs, drop your knees towards the floor without letting them touch the floor fully. 

5. As you extend your knees raising your hips again, squeeze your quads like you would in a leg extension machine. If your bodyweight isn't difficult enough, then use a band to add resistance.

Quadruped leg extensions

e your front foot on something higher than the ground.  Start with a 1 or 2 inch elevation. Start without weight or one that you're comfortable with.   As you get stronger/more comfortable with the movement add more elevation.

Find a comfortable stance.  Don’t try to do a spit or be a ballerina.  About 12-16 inches between your feet is enough distance.  As you build mobility and strength you can elongate the stance, but don’t try to be Jean Claud Van Damme on your first attempt.

Focus on efficiently dropping your back knee to the ground.  You want to drop the back knee straight to the ground, with no forward momentum.  Go slowly and GENTLY kiss your knee on the ground, do not slam it.

Drive all your weight through the front foot, with an emphasis on the heel.  Do not let your heel elevate or leave the platform.

Pause and repeat

Front foot elevated split squat

2nd Superset

Press the feet into the ground about hip-width apart, hold one dumbbell in each hand and rest them on top of the hips to add external resistance. Slowly lower the tailbone towards the floor while holding the weights on the hips, and to return to the top press both feet into the floor and squeeze the glute muscles.

You can add bands for more resistance

Glute Bridge

- Position yourself on your hands and knees on the ground. This will be your starting position.
- Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body.
- Pause at the top of the motion, and then slowly return to the starting position.
- Perform this slowly for a number of repetitions, and repeat on the other side.

Firehydrants

3rd superset

Step 1: Sit on a flat bench with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.

Step 2: Put a resistance band around both 
legs at the knees.

Step 3: In one motion, push your knees away from each other and then push back to touching each other. It should look like your are doing a butterfly with your knees.

Banded hip abductors

W2/D1 Home Leg Day - Quads/Glutes

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

W1/D1 Home leg day - quads/glutes

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

W2/D1 Home Leg Day - Quads/Glutes

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