Name: Playbook - Morgan Olson - W2/D4 Quad Pump
Uploaded: 2024-01-21T02:10:11.571Z
Duration: 55 min
Description: W2/D4 Quad Pump

Deanna

Ellie

Selena

Avery

Cynra

No one warned us that this would really 🔥🥵☄️❤️‍🔥🦾💪🏼🦵🏽🦵🏽🦵🏽

Haeley

Trish

Mak Presgrave

Well my legs and glutes were still sore from legs 2 days ago. So I evened it out lol. My quads are on fire. Definitely can feel the strength or endurance growing as I was able to do burpees normal instead of beginners. 🥵🥵

Jessica

Jennifer

Kicked my ass but it burns so good 🔥🥵

Natasha

Rianne

Kayla Jones

Susan

Much harder than other workouts I thought

Jess

I can definitely feel that I’m getting stronger and much better in terms of form. It’s slow progress, but I can feel the change in my body 💪🏽

Robyn

Beorma Louise Summers

Maddie

Olivia

Michelle

Brook

Had to skip the jumping parts but otherwise a great workout. Good break off the wrists

Angelo

Those Jumong Lunges though! Fuuuuuuuuu@$! Me😝👏👏👏🥴

emily

I don’t know where I would be without this app. You have no idea how much I appreciate your soul and knowing that you care enough about yourself and others to make this. You’re incredible & I’m just so unbelievably grateful for all the progress mentally I’ve made because of this.

Dude. DEAD. Crap. That was super intense. Kept looking at you legs for motivation. Just gotta keep fighting right? Awesome workout. Awesommmme.

Abii

Ryann Reus

Vanessa

Amber

Anniesha

You always end with a killer 🔥🔥🔥

Mikaela

I hate jumping lunges 😭😭😭😭 help

Need my inhaler🥵 I pushed through to the end and it was rewarding

Sarah

Rachael

Avery Elijah

Bailey

Who knew that an at home workout could be so challenging. I definitely will be walking funny tomorrow. Quads on fire 🔥

It was very nice! I love leg workout. One thing that I would like to add tho: burpees (for me personally) are hard... idk if I’m just weak or I get tired by the end of the workout, but I can’t really do them without bending my knees to hard, and I can just feel my joints get sore af. I’ve really tired my hardest to do it from muscles, it just didn’t quiet work out for me... Do you maybe have any suggestions on how I could improve?:)

Alma Kántor

Emily

I can feel my legs shaking, loving this ✌🏼✌🏼✌🏼

Victoria

Finish the week off strong!

Yes - it’s a quad pump. We want that sleek definition in those quads. Ahhh it burns so good.

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

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

Superset

GOAL
Quad burner 

DETAILS 
1. Place feet directly under hips. 
2. Begin by bending the knees and pushing the hips back. 
3. Lower slowly while trying to keep your chest as high as you can. 
4. Stand by squeezing your quads. 
5. Don’t rest at the top and return back to the bottom position. 

CUES
- Squeeze the Quads
- Chest Up
- Knees Forward

Narrow Stance Squats

GOAL
Get that booty, abductors and hamstring meaty 

DETAILS

1. Feet wide with toes slightly turned.
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

Sumo Squat

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. Complete reps on one side. Then repeat on the other. 

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

Split Lunge

GOAL
Get power and speed, honey. 

DETAILS
1. Lunge position. 
2. Explode up and land softly. 
3. Work on control.
4. Switch sides. 

CUES
- Soft Lansing
- Swing Arms

Jumping Lunges

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
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Ab Incinerator

W2/D4 Quad Pump

Naïka Champaïgne

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Kait

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

Sora

W2/D2 Legs 🦵🏼

Kelly

Nellie

W2/D3 Arms & Abs

It’s been a while since I felt like throwing up after a work out. Great workout

W2/D4 Quad Pump

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