Name: Playbook - Tire Trained - Quads + Cardio
Uploaded: 2024-04-03T03:25:50.103Z
Duration: 60 min
Description: Quads + Cardio

Complete all sets of your compound movement first.

Then, complete the EMOM circuit 3x. Make sure you rest adequately in between circuits and sets.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- 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) (L)

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly
- Each side = 1 rep

Lateral Bench Hop Overs (hands supported)

Dumbbell Bulgarian Split Squats (quad-focus) (R)

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

Jump Rope

- Stand holding a kettlebell or dumbbell close to your chest             
- Lower into a squat until the thighs are parallel to the floor
- Keep your chest up throughout the movement
- Push through the feet and return to the starting position
- Step forward into a forward lunge making sure the knee is at 90 degrees
- Complete another goblet squat and then lunge on the other side
- The exercise is more effective if you stand on a slightly elevated surface (e.g. thick weight plate)

Kettlebell goblet squat

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

EMOM Circuit

Quads + Cardio

Jodi Doyle

Megan

Lesley Gent

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

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

Butts & Guts

LOWER BODY: Quads + Conditioning

Lower Body Ladder: GLUTES

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

LOWER: Quads + Glutes

LOWER: Glutes + Hamstrings

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

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 ❤️

BOOTY BUILD!

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“This is the worst” -Steve Carell. But also the best ❤️💀

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Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

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