Name: Playbook - Sweat Rewards - W5/D5 Quads & shoulder compounds
Uploaded: 2023-01-02T02:01:35.190Z
Duration: 60 min
Description: W5/D5 Quads & shoulder compounds

Shannon

Chenai

Quads & shoulder compounds
*Do banded warm up for two rounds of 10 reps each. Exercises below*
(banded squats, side steppers, side step squat, semi circle walk forward and back, gute
bridges, fire hydrant)

Superset
- Elevated barbell front squat 4 sets of 12 reps
- DB jump squats 4 sets of 20 reps

Triset
- Single leg leg press
- DB squat + press 4 Sets of 15 Rep)
- DB step up curl 4 Sets of 15 Rep)

Tri-set
- Deficit Bulgarian squat 4 Sets of 15 reps each (Increase weight as you
progress in sets; push yourself)
- Medicine ball reverse lunge 4 Sets of 20 reps
- Walking lunge + leap frog 4 Sets of 15 reps each

Triset 
- Burpee pushup to lunge (4 Sets of 10 Reps each leg)
-  Battle rope jacks 4 Sets of 10-12 Reps )
- DB curtsy lunge + reverse + squat 4 Sets of 20 Reps )

Cardio
o 30 minutes on the treadmill or cross trainer (set the incline to the max; set the
pace to a manageable striding pace)

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally to the for desired steps
- Walk back the opposite direction for the same number of reps

Banded side step

Banded step out squat

- Get into a shallow squat position with a band placed just above the knees
- Walk forward using semi circle steps for desired steps

Banded front step semi circle

- Get into a shallow squat position with a band placed just above the knees
- Walk backward using semi circle steps for desired steps

Banded reverse step semi circles

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Lower back to starting position with control

Banded glute bridges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your left knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrant

Quad and Shoulder compound

- Elevate your heels onto a weight plate, holding the bar across the front of the shoulders
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Extend your legs to stand up

Elevated front squats

- Hold two weights by your sides 
- Push your hips back as you come down into a squat
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

DB jump squats

Superset

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position

Single legged leg press (both sides)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB squat + press

DB step up + curl

Triset

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

Medicine ball reverse lunge

Walking lunge + leap frog

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Complete 1 push up
- Hop forward placing your feet on the floor
- Jump up in the air and land into a split lunge
- Jump your feet together and repeat the entire sequence landing in a split lunge on the opposite side
- Alternating back and forth for time or reps

Burpee push up to lunge

- Complete jumping jacks while holding the ends of the battle ropes

Battle rope jacks

- Holding a dumbbell in each hand
- Complete 1 curtsy lunge, 1 reverse lunge and 1 squat press
- Complete desired reps then repeat on the opposite side

DB Curtsy lunge + reverse lunge + squat

Cardio of your choice

W5/D5 Quads & shoulder compounds

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W5/D5 Quads & shoulder compounds

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