Name: Playbook - Shalena Guntle - W2/D4 Quads & Glutess
Uploaded: 2022-10-09T01:57:41.835Z
Duration: 45 min
Description: W2/D4 Quads & Glutess

- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Plie squat (smith machine)

-Step backward with the first foot and lower until both knees are 90 degrees
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Smith Machine alternating lunges

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Single leg calf raises (bodyweight)

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

Stair Master

- Keeping your core tight
- Alternate raising knees up as high as possible toward your armpits
- Avoid swinging

Alternating Hanging knee ups

W2/D4 Quads & Glutess

W1/D1 HIKE/BIKE/TRY A NEW CLASS 🤩

W1/D2 REST DAYYY

W1/D3 BACK/ BI’S

W1/D4 QUADS/ GLUTES 🔥

W1/D5 SHOULDERS/ TRICEPS

W1/D6 HAMMIES/ GLUTES

W1/D7 HIIT FRIDAY 🔥

W2/ D6 Hamstring/ Glutes 😇

W2/D1 HIKE/BIKE/TRY A NEW CLASS

W2/D2 REST DAY

W2/D3 BACK & BI’S

W2/D5 Shoulders & Triceps 🤩

W2/D7 HIIT FRIYAY 🤩

W3/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W3/D2 Rest day!!

W3/D3 BACK/BI’S

W3/D4 Quads & glutes 🔥

W3/D5 SHOULDERS/ TRICEPSS

W3/D6 Hammies and Glutess 🤩

W3/D7 HIIT FRIDAYYY 🎉

W4/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W4/D2 Rest day!!

W4/D3 Back n BI’S!!

W4/D4 Quads & Glutesss 🔥

W4/D5 Shoulders & Tri’s 💪🏼

W4/D6 Hamstrings & Glutes 🔥

W4/D7 HIIT FRIDAY 🎉🥳

W5/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W5/D2 Rest day!!

W5/D3 HAPPY HALLOWEEN 🎃 HIKE/ BIKE

W2/D4 Quads & Glutess

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