Name: Playbook - Madi Ditler - W3/D3 Quads & Abs
Uploaded: 2023-10-06T02:54:55.355Z
Duration: 60 min
Description: W3/D3 Quads & Abs

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Glute Bias Step Ups

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

W3/D3 Quads & Abs

Brianna

It was a great return to workouts for me! I’ve had a couple of super busy weeks and my fitness ended up on the back burner. So I’m excited to be getting back into it!

Katie

Jada

W1/D1 Glutes & Hamstrings

W1/D2 Push Day

It might have been a late workout compared to my usual but I still did it and I am proud of myself

W3/D3 Quads & Abs

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