Name: Playbook - Laura Cabrera - Day 1 - Quads & Hams
Uploaded: 2024-01-17T19:28:04.359Z
Duration: 45 min
Description: Day 1 - Quads & Hams

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell Walking Lunges

- Hold dumbbells forward off the body
- Lower in to the bottom of a squat pushing your hips back and down
- Reach parallel then explode/jump up
- Landing softly moving directly into the next rep

Jump Squat with DB

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse Lunge - Short Band

Warm Up

-Come down slow and come back squeezing at all times

Squat (quads focused)

- Hold the end of the landing bar forward off the hips
- Stand in a wide toed out stance
- Sit your hips back and down to parallel
- Extend your legs until full extension

Sumo Landmine Squat

Calf Raise & Squat Position

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward and elevate your knee

Curtsy Lunge to High Knee Raise

One Leg Deadlift W/DB

Day 1 - Quads & Hams

Ines

Day 1 - Legs

Amazing WOD💪🏼☀️ Thanks coach!!!

Alessa

Laura Cabrera

Day 2 - Back & Biceps

Day 3 - Glutes

Super nice!!! I felt powerful after this WOD 🤍

Day 1 - Quads & Hams

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