Name: Playbook - Tire Trained - Quads + Cardio
Uploaded: 2024-04-03T03:25:50.381Z
Duration: 60 min
Description: Quads + Cardio

Annette

QUADS + CARDIO

1. Back Squats
2. Weighted Step Ups
3. Heel Elevated Goblet Squats

EMOM:
1. 10 Box Jumps
2. 10 Bench Burpees
3. 10 Bench Hop Overs
4. 1 minute Plank
5. 10 Box Jumps
6. 10 Bench Burpees
7. 10 Bench Hop Overs
8. 1 minute Plank

- 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 and push through your heels to come back up

Barbell Back Squat

- Distribute weight through the ball of the foot on the bench
- This will ensure focus on the quadriceps 
- Complete reps on both sides

Weighted Step Ups

- 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

Set a timer for 8 rounds of 1 minute each. Complete an exercise at the start of each minute, completing the amount of designated reps within the 1 minute timeframe. Any time leftover is to be used as rest time before the next minute begins. Begin the next exercise at the start of the next minute.

- 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

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

Bench Hop Over

- Begin with forearms on the mat with shoulders stacked over the elbows
- Extend feet back into a plank position
- Keep the belly up and the butt down

Low Plank

EMOM Conditioning

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

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Burner for sure🔥 and I can document progress now!

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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

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

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Workout with the sister! 💪🏻👭🏻🔥💗

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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 ❤️

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