Name: Playbook - Michele Sotak - Lower Body : Quads
Uploaded: 2023-07-07T12:45:52.742Z
Duration: 45 min
Description: Lower Body : Quads

Challenging first exercise ‘ phew 😅 . Feel awesome once done ✅

Liseth

Jenna

Lupita Soto

Hitting the lower body with an emphasis on the anterior chain and the quads.

Get the heart rate up and muscles prepped for the workout with body weight squats, reverse lunges and side to side lateral lunges.

Warm Up

Standing directly in front of a non-rolling sturdy chair, lift one leg up and slowly bend other leg to tap butt to the chair. Come back up to starting position. 12 reps on each side.

Single Leg Sit to Stand

Standing in front of a chair, reach back leg onto the chair and jump out so that your front leg is far enough in front of you, so that when you lower into the bottom of a lunge, your knee stays in back of your toe. Lower as far down as you can then come back up to starting position. 12 reps on each leg.

Single Leg Lunges

With chair in front of you, place one foot entirely on the chair. With dumbbells in each hand, step all the way up on the chair and lower back down slowly with other leg keeping foot on the chair the entire time. 12 on each leg.

Step Ups

Standing onto a band with feet slightly wider than shoulder width, grab the band overhead with straight arms. Squat down by pushing your knees to the side while moving hips back. Break parallel by squatting down until your hips are lower than your knees. Rise back up while keeping your knees out and chest up. 12 reps.

Resisted Squats

With dumbbells in each hand, step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit into it, keeping your hips back instead of leading with your knee, and keep your back as flat as possible. Keep feet stationary and complete 12 total static lunges and perform on other side.

Stationary Lateral Lunge

Modifications: Regression - if you can't jump rope, do the motion without the rope. Progression: Increase the duration. Have fun!

Jump Rope

Cool down stretches for the lower body include the quad stretch, hip flexor stretch, fold over, figure four stretch and deep breaths.

Cool Down

Lower Body : Quads

Hallumi

Michele thank you so much. I e been in a funk and I think this really helped me tonight. Need to keep it up and any tips for staying motivated? appreciate it!

Amanda

Workout ended up being 30 minutes. Was hoping to take up the full 45.

karen

Arms and Chest

Kid you not, 2 days in a row wore the same style outfits as you 😆 yesterday red sports bra black bottoms... today all camo 😉👌🏼

Lower Body : Quads

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