Name: Playbook - Liaison Health & Wellness - W4/D4 Quads & Abs
Uploaded: 2023-05-30T16:38:51.706Z
Duration: 45 min
Description: W4/D4 Quads & Abs

Start with a 10 minute treadmill warm-up. 

Next, you’ll do the dumbbell quad portion, try to use a challenging amount of weight! 

Rest for 3-5 minutes before ending with the ab circuit! For the ab portion, you’ll do 30 seconds of each move with 10 seconds of rest between exercises! Do the ab circuit 2-4 times depending on how long of a workout you want!

Good luck!

Treadmill Warm Up Walk

Warm Up Squats - 🦵

Straddle to the Left - Static Stretch

Straddle to the Right - Static Stretch

Warm Up Walking Lunges - 🦵

30 SEC REST

DB Lunge Pulse LEFT LEG🦵

DB Lunge Pulse RIGHT LEG🦵

DB Squat Pulse 🦵

DB Squat - Chin Hold 🦵

3-5 Min Rest Before Abs

3-Way Crunch - Abs

Alternating X Up - Abs

Dead Bugs - Abs

Rest for 1 Minute & Repeat the Ab Circuit

W4/D4 Quads & Abs

Heidi

This workout was no joke!! My legs are burning!!

Terra

shae

W1/D1 Glutes + Hamstrings

Love this circuit! Not too many exercises. It has the perfect amount to keep you motivated!

Jena

Ellie

W1/D2 Upper Body HIIT Circuit

PLAY OUT OF THE WOODS IT MATCHES THE FIRST RUN PERFECTLY

W1/D3 30 Minute Treadmill or Outside Cardio

My legs are still sore from Monday’s workout so that was killer!!

Taylor

moriah

W1/D4 Quads + Abs

Loved it!!! Only thing missing was the right single leg RDL but we added in!! Talked my sister into getting this app <3

Sammy

W1/D5 Arms & Glutes

Legs are on fire and my coordination skills are not in line with the DB kang squats 😂

W4/D4 Quads & Abs

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