Name: Playbook - Natalie Kimball - W4/D1 Full Body Quads and Back Focus
Uploaded: 2023-03-11T02:11:59.261Z
Duration: 15 min
Description: W4/D1 Full Body Quads and Back Focus

Sarah Snipes

5 rounds. Perform 30 seconds after each round of 5. Take rest as needed between movements if needed but be aware of the time. For kneeling to squat you can modify with a goblet squat.  For squat and press you can substitute squat and curl. Crush it! This is a good one!

Glute Bridge
Kneeling To Squat 
Rotating Row
Squat and Press
Coccyx squat

Take rest as needed between movements if needed but be aware of the time. For kneeling to squat you can modify with a goblet squat.  For squat and press, you can substitute squat and curl. Crush it! This is a good one!

1. The target here is the glutes. Bend your knees so that your feet are flat on the floor at about hip-width apart. Your entire spine should be resting against the floor in a neutral, un-arched position. 

2. Exhale completely, flatten your stomach, and brace your abdominal muscles. As you continue to engage your core, you will lift by extending from your hips.  

3. Drive down into the floor by pushing your heels from big toe to heel. Squeeze your glutes as tight as you can to raise your hips off the floor. The rep has been completed when your hips and thighs are straight in line with each other.

 4. Slowly lower yourself back and star down to the starting position while maintaining spinal alignment. Lower your body with control. You can also try bringing the heels closer to the glutes to get more glute activation.

Glute Bridge (Floor)

1. Stand with your chest up, shoulders down, and back and core braced. Your feet should be hip-width apart as you step your left foot back. 

2. Come to a kneeling position with your left knee. As you exhale drive through both feet to hover your left knee 4 inches above the ground. 

3. Keeping your feet in the same position you repeat on your opposite side (right) until the reps or time is completed. 

Tip: Be careful to not use momentum, this exercise is about complete control

Kneeling to Squats

1. Grab your dumbbells and come into a bent-over position with bend knees a flat back and an engaged core.
2. Leading with your shoulder blade pull elbows towards your hips and into a row as you extend the opposing arm.
3. With control rotate your spine and repeat on the opposite side.

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

Rotating Row

1. Target here is the legs and shoulders. Descend into a squat with dumbbells resting on your shoulders. Start the movement by pushing your hips and glutes back. 

2. End position is when your thighs are parallel with the floor or just before your lower back rounds. 

3. As you come to a standing position maintain core tightness and press the dumbbells straight up while maintaining your rib cage down so as to not to flare or overarch the back. The target here is the shoulders and the legs. 

Tip: Use the upward momentum of the squat to press the dumbbells up.

Squat and Press

1. Step out with your feet as wide as possible. Knee's in alignment with the midfoot.

2. Inhale as you engage through the right heel as you hinge your hips down and back while keeping the left leg straight.

3. Exhale as you come to the left engaging the core and the glutes. Repeat.

Tip: Only step out as wide as you feel comfortable, your knees should be in alignment with your feet every time you press off. Drawing the core up and in will help give your hips space. This move acts as mobility as well!

Coccyx Squat

Full Body Quads and Back Focus

W4/D1 Full Body Quads and Back Focus

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!

Jennifer 

Nikki

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!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

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! 🥵💪🏼

W4/D1 Full Body Quads and Back Focus

Community

More workouts from Natalie Kimball