Name: Playbook - Tire Trained - Quads + Cardio
Uploaded: 2024-04-03T03:25:49.981Z
Duration: 45 min
Description: Quads + Cardio

Lesley Gent

Quads + Cardio

1A. Heel Elevated Landmine Squat
1B. Bodyweight Walking Lunges
2A. Leg Extension
2B. Plyo Stepbacks
3A. Weighted Step Up (L)
3B. Bench Hop Over
4A. Weighted Step Up (R)
4B. Burpee Over Bench

- Prepare a landmine setup
- Load the bar with desired weight
- Position a squat wedge or something else to elevate the heels
- Front load the landmine like a goblet squat
- Lower into a squat and return to the starting position
- Brace the core by holding a deep breath on the way down and releasing it when you return to the starting position

Heel Elevated Landmine Squat

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

Body Weight Walking Lunges

Superset #1

- 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

- Place one foot on a bench about 14” high
- Lean the body forward engaging in an athletic stance
- Project the body upward so the feet leave the ground and switch feet on the bench
- Complete for time or reps

Plyo Stepbacks

Superset #2

Weighted Step Up (Left)

Bench Hop Over

Superset #3

Weighted Step Up (Right)

- 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 bench
- Repeat

Burpee Over Bench

Superset #4

Quads + Cardio

Jodi Doyle

Megan

Glutes + Hamstrings

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

Jessi

Glutes (Barbell Only)

Julianne

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

6 MIN AMRAP: Glutes + Hamstrings

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

Quads + Cardio

Community

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