Name: Playbook - Shalena Guntle - W3/D2 Quads & Hammies 🤩
Uploaded: 2022-09-02T03:24:12.287Z
Duration: 45 min
Description: W3/D2 Quads & Hammies 🤩

Target your quads and your hammies during each of these workouts!

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- With a single Kettlebell in hand perform a an RDL 
- Come back up and go into a squat 
- Repeat for desired reps

KB RDL into squat

- Bring your knee towards your chest as you raise your shoulders 
- Hold under leg for 2 seconds 
- Repeat on the opposite side 
- Engage your core

Alternating crunch with hold

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

ABSSS

Stair Master

W3/D2 Quads & Hammies 🤩

W1/D1 GYM- BACK & BI’S

W3/D2 Quads & Hammies 🤩

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