Name: Playbook - Tire Trained - LOWER BODY: Quads + Conditioning
Uploaded: 2024-04-03T03:25:50.294Z
Duration: 60 min
Description: LOWER BODY: Quads + Conditioning

Quads + Conditioning! 

This workout includes THREE supersets. Each one has specific instructions for rep counts. Please read instructions thoroughly.

Q+C: Superset #1
A. Heel Elevated Goblet Squats
B. Burpee Over Bar

Q+C: Superset #2
A. Dumbbell Walking Lunges
B. Body Weight Walking Lunges

Q+C: Superset #3
A. Bulgarian Split Squat (quad-focused)
B. Jump Rope

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell or kettlebell
- Repeat for desired reps

Heel Elevated Goblet Squat

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar and repeat

Burpee Over Bar

Q+C: Superset #1

ROUND #1:
Exercise A - 12 reps
Exercise B - 12 reps

ROUND #2:
Exercise A - 10 reps
Exercise B - 10 reps

ROUND #3:
Exercise A - 8 reps
Exercise B - 8 reps

*Select a challenging weight for the reps given. The last 2-3 reps should be at about a 8-10 RPE (rate of perceived exertion).

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Lunge forward alternating legs
- Repeat for desired time or reps

Body Weight Walking Lunges

Q+C: Superset #2

ROUND #1:
Exercise A - 12 reps
Exercise B - 50 reps

ROUND #2:
Exercise A - 10 reps
Exercise B - 40 reps

ROUND #3:
Exercise A - 8 reps
Exercise B - 30 reps

*Select a challenging weight for the reps given. The last 2-3 reps should be at about a 8-10 RPE (rate of perceived exertion).

- Begin with a dumbbell in the opposite hand of the working leg. Another option is to hold a dumbbell in each hand. 
- Place one foot flat on a bench behind you
- Step the working leg forward a few inches so the shin is angled forward
- The upper body should stay upright and the shin angled forward to ensure quad focus
- Push hips back and lower down until your back knee almost touches the floor
- Push through the ball of your foot and stand up

Dumbbell Bulgarian Split Squats (quad-focus)

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Q+C: Superset #3

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