Name: Playbook - Morgan Tyler - 20 Min Quads + Inner Thighs ❤️🔥
Uploaded: 2024-04-25T20:52:09.436Z
Duration: 20 min
Description: 20 Min Quads + Inner Thighs ❤️🔥

Ohhhhh, wow that was spicy 🔥 such a good work out.

Brooke

Samantha

This is an EMOM style workout. Meaning once you begin the main workout every minute on the minute you begin a new exercise. Each exercise will be 40 seconds of work, and 20 seconds of rest. This style allows you to choose your speed/weights. Maybe you want quicker paced with light weights or bodyweight? Maybe you prefer fewer reps with heavier weights. The 40 working seconds gives YOU the freedom to customize how you want this workout to feel. Dumbbells are encouraged but not necessary. You can complete this workout bodyweight too. 

As follows: 

Mobility Warmup: 2 min total 
- 30 seconds of Deep Squat to Fold
- 30 seconds of Reverse Tabletop Stretch 
- 30 seconds of Deep Squat Hip Rocks
- 30 Seconds of Lateral Glides 

Workout: 18 min total 

MAIN LIFTS
- 40 seconds work, 20 seconds rest of Front Rack Squats (4x) 
- 40 seconds work, 20 seconds rest of Sumo Deadlifts (4x)
- 40 seconds work, 20 seconds rest of Split Squats (you’ll do 20 seconds on each leg) 4x 

SUPERSET: 
- 40 second works, 20 seconds rest of Elevated Heel Goblet Squat 
- 40 seconds work, 20 seconds rest of Weighted Wall Sits 
(Complete this circuit 3x)

Complete this first to prep your body for the main set

- begin in a deep squat pressing the knees away from you
- lift the hips up to fold forward 
- return to squat

Deep Squat to Fold

- begin in reverse tabletop 
- step one foot slightly back toward your bum, then begin to send that same knee toward the ground
- this stretches the entire front line of the body including chest and shoulders 
- only go as far with the knee as feels pain-free

Reverse Tabletop Stretch

- begin in a deep squat 
- use elbows to press knees away 
- find small rocks side to side

Deep Squat Hip Rocks

- begin in a wide stance 
- lunge to one side 
- sit the bum back and extend the arms past the crown of the head 
- return to center and move to other side

Lateral Glides

Mobility Warm Up

- bring dumbbells to front rack position 
- lower into a squat, keeping the elbows lifted 
- return to standing

DB Front Rack Squats

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat lowering the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* complete 20 seconds on each leg for 40 seconds total of work

Dumbbell split squats

Complete 40 seconds of work, 20 seconds of rest for each exercise. Then do that 3x through to finish the circuit.

- Elevate heels onto dumbbells
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- rest a dumbbell on your thighs, or hold 
- Place your back against the wall
- Keep your legs at 90 degrees

Weighted wall sit hold

Superset Finisher

20 Min Quads + Inner Thighs ❤️‍🔥

Dumbbell Lower Body Blast

This one is one of my favourites. It’s awesome to see yourself improve with heavier weights 💪🏼 🏋️‍♀️

Jessica

Under 30 Total Body w/ dumbbells

Loved this workout! Didn’t feel extremely hard and was a great quick workout and sweat! Thanks!

Lauren Batorski

Great! I enjoyed the pacing and the beginning warm ups too. Thanks for making something that’s quick and full body!

Loved! Maybe include alternatives for people who have a popping knee or hip?

Alexandra

Full Body + Core w/ Weights

Those triceps kickbacks are so sneaky lol 🥵.. love these workouts, the best. 👌🏼💞

I like it but if u can show from front too how u do it would help

Sumaya

Strong Arms + Back

Floor Arms + Core Sculpt 💪🏼

Floor Legs + Core Sculpt 🦵🏼

Your workouts are so good and so much fun. My Brain likes the constant flow and changes of the exercises. Top tier instructor 👏🏼 🤓

20 Min Quads + Inner Thighs ❤️‍🔥

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