Name: Playbook - Kari Moulton - Glutes, Quads, Calves + Core
Uploaded: 2022-10-25T14:18:21.043Z
Duration: 120 min
Description: Glutes, Quads, Calves + Core

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

Block 1

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squat

- Keeping your back flat against the pad/ plate
- Lower your legs towards your chest if on leg press machine, lower upper body toward the floor
- Drive through your heels to press back to starting position

Landmine Leg Press

Block 2

- Adjust leg extension machine to fit
- Select weight/ band
- Extend your legs
- Release your legs back to starting position

Seated Single-leg Band Extension

- Stand parallel to rig with band attached - can also use cable system if available
- Stabilizing against the rig, loop the band around the upper calf of the leg closest to the rig
- Using your adductors, rotate your leg away from the rig
- Return to the starting position in a slow and controlled motion
- Repeat on opposite side

Standing Banded Adductions

- Stand in a narrow stance
- Perform a goblet squat using a kettlebell
- Do not return all the way to starting, but instead perform a pulse motion for remaining reps

Goblet Narrow Squat Pulse

Block 3

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell Cossack Squat

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Complete 7 toes forward, 7 toes in and 7 toes our for a total of 21 reps

Calf Raises 21's

Block 4

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weight Wall-sit

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Glutes, Quads, Calves + Core

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