Name: Playbook - Janet Calderon - W4/D1 2.0 legs/quads & Glutes
Uploaded: 2024-01-02T12:08:54.287Z
Duration: 60 min
Description: W4/D1 2.0 legs/quads & Glutes

Love leg days!! Seemed easy but it was everything but🔥🔥

Zujeiry

Joanne Carrillo

Kaila

Place 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

Banded Goblet squat*

Start with your feet slightly further than to hip-width apart in a parallel position, your arms raised straight up. Squat down by pushing your weight back into your heels and your tailbone back, ensuring that your knees do not collapse inwardly. Keep your chest upright.

Step 2
Drive back up through your heels into a jump, simultaneously moving your arms down and back for momentum.

Jump squats*

Superset 1

1. Stand with your feet shoulder-width apart, holding one 5- to 15-pound dumbbell in each hand. 
2. Lunge one foot behind you and sweep it to the side, past your front foot.
3. Step into a forward position 

This counts as one rep

Curtsy lunge to forward lunge *

Step 1: From a standing start, step forward like a regular lunge.
Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position.
Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise.
Step 4: Complete for the desired number of repetition

Pulse lunges *

Superset 2

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

Spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked). Pause for one second.
Slowly lower your heels back to the ground.

Calf raise pump

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Hip Thrusts *

Superset 3

W4/D1 2.0 legs/quads & Glutes

Jaime

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Shulie

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.

W4/D1 2.0 legs/quads & Glutes

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