Name: Playbook - Shalena Guntle - W4/D4 Quads & Glutesss 🔥
Uploaded: 2022-10-25T02:59:20.372Z
Duration: 45 min
Description: W4/D4 Quads & Glutesss 🔥

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

Weighted squat jumps

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box

Jump squats (box jumps)

- 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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Knee Tucks - BOSU Ball Ab Machine

ABBBSSS

Incline treadmill

W4/D4 Quads & Glutesss 🔥

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/D4 Quads & Glutess

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/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

W4/D4 Quads & Glutesss 🔥

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