Name: Playbook - Nini Muñoz - Plate Quads & Glutes
Uploaded: 2024-03-20T13:55:49.435Z
Duration: 30 min
Description: Plate Quads & Glutes

Crystal Hernandez

Take your body through this 30 minute full body workout

-place your heels hip width apart on plate 
-hold one dumbbell in hands at chest for a goblet squat 
-lower your body and shoot back up…concentrate on your quads

Plate Elevated Narrow Squat

-hold a kettlebell by the horns in hands at your chest 
-place one foot on plate/plates 
-take one leg back and squat at a 90 degree angle 
-push back up for one rep

Elevated reverse lunge

-stand with your feet in standard squat stance; feet at a 45 degree angle 
-extend plate in front of you 
-squat and leave plate extended out for frontal raise 
-stand and bring plate to thighs

Squat plate frontal raise

-hold plate at your chest, elbows in 
-in squat stance take 8 steps forward and 8 steps in reverse for one rep 
-as you take a step, squat and pulse up just a tad and drop back down

Plate squat walks

-stand in standard squats stance; feet 45 degree angel 
-raise plate above your head, arms extended 
-squat and shoot up

Overhead plate squats

-lay on your mat, feet bent, plate in your hands and go up for a sit up for 12 reps 
-next you will do crunches 12 reps 

*modification- crunches can be done instead of alternating from sit ups to crunches

Plate sit ups to crunches

Plate Quads & Glutes

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Plate Quads & Glutes

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