Name: Playbook - Leticia Martinez - W4/D5 LEGS
Uploaded: 2024-04-28T15:36:19.021Z
Duration: 60 min
Description: W4/D5 LEGS

This workout is all about the quads!💪🏼

In this first circuit, we will be focusing on time under tension! Take it slow and controlled.

Keeping the dumbbells somewhere between your hips and your forward foot and your back straight, lower your hips toward the ground.

Most of the weight should feel like it’s on your forward foot, and your rear foot should feel like it’s helping you balance but not significantly contributing to the movement.

Keep descending until your back starts to round or your rear knee touches the ground.

Bulgarian split squats (left)

Bulgarian split squats (right)

Bulgarian split squat

Get ready to work on some unilateral work with alternating dumbbell step ups! a great exercise to challenge your balance and overall leg strength.

You place one foot up onto the box/bench (Or whatever it is you are using) and stepping up onto it until both your feet are planted firmly at the top. Stand straight up while squeezing your glutes. Then step down, first with the leading foot and then with your other foot. Repeat with the other foot leading. Make sure you're coming down controlled and not pushing up all on your back leg. Your main focus should be driving through the leg that is on the box.

Alternating DB step ups

To do a calf raise with dumbbells, hold a dumbbell in each hand and stand with your feet about shoulder-width apart. Let your arms hang straight below your shoulders. Rise up onto your toes, then slowly return to the starting position. You'll feel tension in the muscles in the back of your lower legs.

Dumbbell Calf Raises

Superset 2

Single leg goblet squats works your stabilizing muscles. Lowering on one leg requires serious control and stability, so you'll build lower body strength. It fires up smaller muscles to balance your body, which can help avoid injury.

Holding a dumbbell in front of your chest.. slowly sit your hips back onto a bench or chair on one leg. Keep in mind if this is the first time doing to do it on a piece of equipment that is not too low to the ground. Once you get familiar to the exercise you can start lowering your base.

Single leg goblet squat (right)

Single leg goblet squats (left)

Single leg goblet squats

Get ready for your quads to be on fire! with these 3 exercises back to back you will definitely feel it. Make sure to keep your chest up!

A jump squat is a plyometric exercise (a jump-training exercise) that adds a jumping motion to a traditional squat. Jump squats are bodyweight exercises characterized by leaping directly upwards at the top of the movement.

Make sure to come down with the momentum! you can use a bench to help assist you.

Squat Jumps

Squat pulses are a bodyweight squat variation that use a shorter range of motion than standard squats. Perform squat pulses by standing with your feet hip-width apart. Bend your knees, hips, and ankles, lowering into a squat position with your quads parallel to the floor.

Squat Pulses

Begin standing with your feet hips' width apart. Hold item at chest height. While maintaining a strong core, slowly lower into a squat -- quads parallel to the floor and hips back without your knees reaching over your toes. Return to the starting position.

You may want to drop your chest during this last circuit! be sure to keep your chest up.

W4/D5 LEGS

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