Name: Playbook - Tire Trained - 10 MIN AMRAP: Glutes + Quads
Uploaded: 2024-04-03T03:25:50.387Z
Duration: 40 min
Description: 10 MIN AMRAP: Glutes + Quads

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

AMRAP #1:
1. Weighted Step Up (L)
2. Bodyweight Step Ups
3. Weighted Step Up (R)
4. Bodyweight Step Ups
5. Ball Slams
6. Jog

AMRAP #2:
1. Hip Thrust
2. Bench Jump Squats
3. Jumping Jacks
4. Low Plank Knee to Elbow

AMRAP #3:
1. Elevated Reverse Lunge (L)
2. Elevated Reverse Lunge (R)
3. Reverse Plank Tap Out
4. Box Jumps

- This movement will be done to support quadriceps focus
- Choose a bench that is high enough to achieve a 90 (or less) at the knee
- Push the knee slightly past the toe so the weight is distributed more through the ball of your foot
- Holding a weight in the opposite hand of the working leg, step up with control
- Put mind to muscle in the quadriceps muscles of the working leg
- Lower withe control as well
- Complete reps on one side and then switch to complete reps on the other side

Weighted Step Up (Left)

- Stand in front of a box or a bench
- Place your foot on the box or bench. It should be high enough so your knee is at least at a 90 degree angle
- Step up to full extension
- Keep your chest up and shin angled forward for quad-focus
- Lower with control to ground and repeat with other leg

Body Weight Step Ups

Weighted Step Up (Right)

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

10 MIN AMRAP #1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Lower into a squat until your butt touches the bench
- Sit all the way down and explode up into a jump
- Complete for reps or time

Bench Jump Squats

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- Left + right = 1 rep

Low Plank Knee to Elbows

10 MIN AMRAP #2

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge (R)

Deficit Reverse Lunge (L)

- Get into a plank position with feet elevated on a bench 
- Stack shoulders over the wrists 
- Keep the butt down and belly up
- Tap one foot out to the side keeping the hips as stable as possible 
- Tap out on the other side
- Left + right = 1 rep

Reverse Plank Tap Out

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

10 MIN AMRAP #3

10 MIN AMRAP: Glutes + Quads

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1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

Jessi

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Julianne

Burner for sure🔥 and I can document progress now!

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Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

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This one felt real good! I felt I made real progress with my squats

Glutes + Hamstrings EMOM

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LOWER BODY: Glutes + Hamstrings

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Broke my RDL record at the end. 110lb baby!

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LOWER: Glutes + Hamstrings

I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

10 MIN AMRAP: Glutes + Quads

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