Name: Playbook - Natalie Kimball - W3/D3 Full Body Quads and Back
Uploaded: 2023-03-11T02:11:59.258Z
Duration: 15 min
Description: W3/D3 Full Body Quads and Back

Sarah Snipes

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

Jennifer 

My dog Ruby loves days with jumping exercises, I still have a love hate relationship with them 😂

Nikki

5 total rounds. Squats and Jump Lunge are timed for 30 seconds. Jump Lunges can be modified for an alternating lunge or step back to high knee. Push ups can be modified on the knees or on an elevated surface.

Pulse Squats
Jump Lunge Pops
Single Arm Rotating Row  L
Single Arm Rotating Row R
Push ups

Squats and Jump Lunge are timed for 30 seconds. Jump Lunges can be modified for an alternating lunge or step back to high knee. Push ups can be modified on the knees or on an elevated surface.

1. Start with feet shoulder-width apart or slightly wider; toes can be straight forward or pointed slightly out.

 2. Drive the hips back and then allow the knees to track forward as you descend into your squat. 

3. When your thighs reach parallel, draw your core up and in, engage your glutes and press your knees out as you come into your squat position. At the bottom of the squat find control as you pulse a few inches up and down for the entire exercise. 

Tip: Press the knees out as you come up and as you go down to get more glute engagement

Pulse Squats

1. Stand tall with your feet together.

2. Jump into a split stance and drop down into a lunge.

3. Jump up from the lunge switching legs at the top and repeat.

Tips: shift your weight in your front heel as you lower into your lunge, and land with soft knees.

Modifications: The jump Lunge can be modified for a jump lunge tap or a reverse lunge to high knee.

Jump Lunge Pops (Modified)

1. Grab your dumbbell and come into a bent-over position with bend knees a flat back and an engaged core.

2. Leading with your shoulder blade pull your elbow towards your hip leading with your shoulder blade and into a row as you extend the opposing arm.

3. With control rotate your spine and repeat, reach with your opposing hand on the opposite side.

Tips: Keep your shoulder blades engaged in order to keep your upper back from rounding at the bottom.

Single Arm Rotating Row

1. Come into quadruped position and walk your hands forward until your knees, hips, and shoulders are aligned and your wrists are under your shoulders. 
2. Lower yourself down until your chin is just a few inches off the ground with your elbows at 45 degrees. 
3. Exhale as you press through the floor returning to the starting position. Tip: Engage your core to keep your low back safe, squeeze your glutes to keep your hips from dropping, and think about bringing your shoulders down towards your fingertips.

Push up

Full Body Quads and Back

W3/D3 Full Body Quads and Back

Good, didn't have weights just yet but should have them for tomorrow

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

Diana Wade

W1/D3 HIIT

W2/D1 Full Body Weightlifting

This HIIT workout is no joke! 🥵 Thanks for the burner!

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Another tough one! Thanks for the workout! 💪🏼

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

W3/D1 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

W3/D3 Full Body Quads and Back

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