Name: Playbook - Legal Weight - Shoulders & Quads
Uploaded: 2024-05-12T19:47:31.606Z
Duration: 75 min
Description: Shoulders & Quads

Sheila Calvo

Getting some anterior chain work in today. We’ll be hitting shoulders & quads. Let’s keep a slow tempo & paused reps. 💪🏽

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

Interlock hands behind the head, keep elbows open while lunging. Knee should touch the ground

Bodyweight Prisoner Lunges

With a skinny resistance band, pull apart the band as you bring your arms overhead, behind you and back to the front. Keep a hip hinge with a slight knee bend. Arms stay locked throughout the rotations

Shoulder Rotations

Warm up

The leg extensions are a drop set for each set. 
Set the weight for 10 reps then lower it and do 10 more reps. That’s 1 set.

Adjust seat, keep back & hips down by holding onto the handles as you extend your legs. Slow tempo always. Don’t rush through the reps

Leg Extensions

Walking lunges but you're leading with one side only. Make sure your knee touches the ground

Dumbbell Zombie Lunges

Circuit 2

Grab a pair of wedges or plates to elevate your heels. Feet hip width apart. Squat to parallel or below

Smith Machine Cyclist Squat

Place rear foot on a bench, front foot (heel) on a wedge or plate for elevation. Hold dumbbell on the side which the foot is in front of you. Drop down getting full ROM

Ipsilateral Bulgarian Split Squat Heel Elevated

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

If you don’t have this particular set up, you can use a bench. Elevate it on top of plates or blocks. Grab barbell shoulder width, pulling upwards.

Barbell Rear Delt Row

Circuit 3

Grab barbell, pronated (palms down), shoulder width on the bar. Raise bar to shoulder height. Don’t use momentum or your legs for assistance. Core tight & squeeze glutes as you raise the bar upwards.

Barbell Front Raise

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Circuit 4

Shoulders & Quads

Core + Conditioning

Mena

Shoulders & Abs

Strength💪🏽Full Body

Landmine ONLY!

Big LEG DAY 🦵🏽

Pull Day

HIIT 🥵

Hanna

Push Day

Kaitlin

Glutes!

Kettlebell Conditioning

Mitch

Carla

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

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Salute the Glutes

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Arms & Abs

Yesenia

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Back & Shoulders

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Ange

🔥💪🏼🔥 got the best pump from this workout!!

Push/Pull (upper)

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

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Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Shoulders & Quads

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