QUAD KILLER

WARM UP PHASE

seated cat/cow
rib circles both directions
single leg swings right side
10 x arms T to cross
seated cat/cow
rib circles other direction
single leg swings left side
10x arms T to cross

EFFORT PHASE

10 squats
10 pushups
15 sec each side knee to opposite elbow hold
30 sec plank down/ups

10 jump squats
10 tricep pushups
15 sec knee to same elbow hold
30 sec shoulder taps

30 sec squat combo 3x squat 1x jump
30 sec rotating side plank
10 plank twist kick thrus both sides

30 sec squat combo forward/back 3x jump squat 1 squat
10 side plank reach thus both sides
10 plank side kicks

10 lunges left foot forward
10 plank knee taps left
10 pushup leg lifts left
5 twist lunges
:|| right side

30 secs side facing lunge riders w/hands
30 secs side facing wide leg squat hold oblique crunches
30 sec small scissor lunges

30 secs facing side lunge riders no hands
30 secs side facing wide leg squat hold oblique crunches
30 sec large scissor lunges

30 secs facing side lunge riders toe tap
30 secs side facing wide leg squat hold oblique crunches
30 secs front/back scissor lunges

10 side plank hip dips
10 side plank elbow to knee
10 plank hand to heart
10 plank reachbacks
30 secs frog jumps
:|| other side

COOL DOWN

on back
10 alternate extended leg lift/lower
10 extended lboth eg lift & lower
10 soles to sky
10 windshield wiper both sides

knees to chest
roll to side quad stretch
switch sides
happy baby
savasana