Name: Playbook - Sandra (SOfit) - Workout 3- Quads + Shoulders
Uploaded: 2023-08-15T07:49:49.741Z
Duration: 60 min
Description: Workout 3- Quads + Shoulders

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Mitchell

Today’s workout is focused on your quads, and shoulders! Your quads are the “thick thighs” you see on us fit girls! From a purely functional standpoint, you need strong quads simply to move about your day. They work together to allow you to move the lower leg at the knee and the upper leg at the hip joint. You use the quads to stand, walk, run, jump, sit, and stand, basically for everything. 

When it comes to shoulders, training these muscles enhances posture and strengthens them. 

Beginners 2 rounds
Intermediate 3 rounds 
Advanced 4-5 rounds

Sprinter skips

Warm Up

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg curls

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Circuit 1: Superset Quads

- Choose a comfortable weight for you. Start off light if you’re a beginner (5kg start) 
 
- Press directly up overhead
- Lower slowly back to starting position

Seated machine shoulder press

Grip the side of the cable machine and lean in
- Raise the cable engaging your delts
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell butterfly raise

Circuit 2: Shoulders

Foam roller

Cool Down

Workout 3- Quads + Shoulders

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 3- Quads + Shoulders

Community

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