Lilia  Bustamante

taryn

Gaby

Aoife

Bear crawl thoughts:
Isn't it crazy that Pooh bear is cub with an old man mentally.

Salsa

Destiny

Very good but super challenging. Loved every second!

Chaunci

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

GOAL
Work that ankle stability & cardio even if it feels lame 

DETAILS
1. Start standing. 
2. Jumping both feet out and land on your toes. 
3. Simultaneously open the arms above your head. 
4. Return to original position.
5. Repeat.

CUES
- Soft Landing 
- Quick Feet 
- Exhale

Jumping Jacks

GOAL 
Load the quads with just your bodyweight 

DETAILS
1. Kneel on a yoga mat.
2. Open your hips and squeeze your butt as hard as possible. 
3. Keeping the sternum elevated towards the ceiling and squeezing your butt as hard as possible, slowly lower back towards your heels.
4. Go as far as you can without breaking at your hips.
5. Squeeze the quads to rise to starting positioning. 

CUES
- Squeeze Butt Hard
- Lower Slow
- Tall Spine

Kneeling Leg Extension

Warm Up

GOAL
Switch up the type of squats you do for ultimate results #BeachBodyDotCom

DETAILS
(same set up as airsquat)
1. Start with the barbell resting on the front of your shoulders, it's a shelf you've lifted to create. 
2. Let the bar roll to the talons of your hands. 
3. Elbows up and proud chest.
4. Big breath and push the knees out as your hips and knees descend at the same time.
5. Drive up with elbows high. 

CUES
- Elbows Up
- Big Breath
- Knees Out
- Chest Up

Front Squat

GOAL
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2.  Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Banded Dumbbell Glute Bridge

Quad & Glute Killer

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.
5. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Split Lunge

Superset

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Lower Body Killer! Quad Focused 🏋️‍♀️

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