Name: Playbook - Juli Bauer Roth - Quads, Glutes & Calves
Uploaded: 2024-02-24T21:26:48.378Z
Duration: 45 min
Description: Quads, Glutes & Calves

I enjoy a full body workout and it included some familiar and some movements I don’t do (which is great!)

Jeanine

Amazing! Especially getting back to the gym for the first is so intimidating.

Danielle

Quads, Glutes & Calves 

Warmup:
4 rounds of:
- 8 Single Leg Deadlift Reaches, each side
- 6 Spiderman Lunges, alternating
- 6 Side Plank Hip Taps, each side

Workout:
- 4x12 Dumbbell Goblet Squat (slow tempo)

- 3x6 Dumbbell Step Ups, each side

3 rounds of:
- 8 Dumbbell Curtsy Lunges, each side 
- 6 Single Arm Dumbbell Calf Raises, each side
- 8 Single Leg Calf Raises, each side

3 rounds of:
- 12 Banded Clamshells, each side
- 12 Banded Fire Hydrants, each side

Cool down:
3 rounds of:
- :15sec Quadruped Adductor Stretch, each side
- :30sec IT Band Foam Roll, each side
- 5 Quad to Hamstring Stretch, each side

4 rounds of:
- 8 Single Leg Deadlift Reaches, each side
- 6 Spiderman Lunges, alternating
- 6 Side Plank Hip Taps, each side

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Step forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

- Keep your arm extended
- Bring your hip down and up with your core engaged

Side plank hip taps

Warmup

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- Holding dumbbells at your sides, chest lifted and shoulders back 
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell step ups

3 rounds of:
- 8 Dumbbell Curtsy Lunges, each side
- 6 Single Arm Dumbbell Calf Raises, each side
- 8 Single Leg Calf Raises, each side

- Hold a db in one hand
- Raise your heels
- Engage your calves as you raise

Single arm dumbbell calf raises

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Single leg calf raises

Triset

3 rounds of:
- 12 Banded Clamshells, each side
- 12 Banded Fire Hydrants, each side

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Position yourself on your hands and knees, a band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Banded fire hydrants

Superset

Cool down:
3 rounds of:
- :15sec Quadruped Adductor Stretch, each side
- :30sec IT Band Foam Roll, each side
- 5 Quad to Hamstring Stretch, each side

Quads, Glutes & Calves

Community

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