Name: Playbook - Juli Bauer Roth - Quads, Glutes & Calves
Uploaded: 2024-04-27T16:18:39.372Z
Duration: 45 min
Description: Quads, Glutes & Calves

Jennifer

Rebecca

MZHUNT

Hey - just to let you know the curtsy lunges are missing on set 4 - couldn’t log them or track weights! 
But still great workout

Nicole

Finally invested in some bands and they make a big difference! Great workout!

Angeline

Julie

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

Quadruped abductor stretch

IT band foam roll

Quad to hamstring stretch

Cool down

Quads, Glutes & Calves

aida nafal

Booty Pump Day

Mirjana

This was so good. Taking breaks here and there from CrossFit style workouts and had literally not done calf raises in about 15 years. My calves are SL very sore today!! As are my glutes and legs! I liked this one so much!!! Goal is to incorporate at least 2 of your works outs per week!! Keep the good workouts coming!  THANK YOU!!

Joni

Gym Lower Body

Suzy Barr

Just letting you know - an exercise is missing from
Superset once in the workout (curtsy lunges) and donkey kicks are listed for 10min instead of 10 reps 😆😜

Glutes & Hamstrings

Karen

Bodyweight Lower Body & Core

“Struggled to get my ass moving today, but here we are” 
Your Instagram post this morning made me get out of bed, go to the gym, and complete this workout. Thank you for the awesome workout and the motivation!

Sallie

Dumbbell Lower Body

Glutes, hamstrings, calves

Legs are going to be sore. Great workout!

Joanna

17-Minute Lower Body

Legs

My first workout from the app that wasn’t from a program and I loved it! 🔥

Reneau

Lauren

Brittney

Glutes Babyyyyy

I was short on time and didn’t make it to the 3rd circuit but I’m wondering if I could’ve completed it 😂 my legs were on fire from the rest of it! Great workout!!!

Gym Quads & Calves

Glute Day

Sara

Holy shit Juli… that was amazing! Thank you for a tough but great workout for my lunch break!! ♥️♥️

Alice

28-Minute DB Lower Body

SO EXCITED about new feature in app to track weights!!! This will be game changer for making progress!!! 💪🏼🦵🏼🎉

Loved this one! The hip thrust and hamstring curl combo was 🔥

Amelia

Legs & Glutes

Bodyweight Lower Body

🍑 Glutes 🍑 (Gym)

20-Minute Glutes

Sarah

30-Minute Quads

Pretty good leg day! Definitely harder than it looks

Lindsay

Killer Lower Body

Glutes

Stronger Than Yesterday Lower Body

Hey!
 
Have you noticed an issue with the app? The icons show up as ?s and I was having trouble seeing some prior logs for weights. I contacted the app but they weren’t helpful

Dumbbell Glutes

Hamstrings & Glutes

Cable & DB Lower Body

Good one! I'm away from home, so I had to improvise, but it was a burner!

Cait

Walking will be hard tomorrow! 🔥🍑🦵

Quads

My legs are on 🔥 
I was sweating at first then into the 2nd round there wasn’t much of that. It was a good workout and it definitely is a keeper!

Quads, Glutes & Calves

Community

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