Name: Playbook - Juli Bauer Roth - Quads
Uploaded: 2024-02-24T21:26:46.647Z
Duration: 47 min
Description: Quads

Time to hit those quads, my friend!! Enjoy!

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

90/90 hip stretch with hip extension

Wide leg stretch with reaches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Jumping Squats

Warm-up

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

8 REPS PER SIDE

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Deficit barbell reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Repeat 5 pulses before standing

5 Pulse Dumbbell goblet squat

- Begin with feet wider than shoulder width and toes pointed out
- Bend one knee and keep the other knee straight
- Keeping the kettlebell in front of your chest the entire time

KB goblet cossack

Single leg squat to bench

Final Circuit

Cat cow

Kneeling Hip Flexor Stretch R

Kneeling Hip Flexor Stretch L

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch R

Couch Stretch L

Cool down

Quads

Gym Lower Body

CrossFit Style Workout

Dumbbell Upper Body

Gym Split Day

Gym Legs

HIIT

Core

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Bodyweight Travel Workout

Sara

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Quads

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