Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 1 - Legs (quads)
Uploaded: 2023-10-04T17:16:29.522Z
Duration: 45 min
Description: Day 1 - Legs (quads)

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Chrishinna

Brittani

Jordan

Shelby

Definitely had me pushing all the way till the end!! Perfect workout between my classes!!!

Becca

Jasmine

It was great my legs were on fire , I’m excited to try the other workouts , I workout everyday but I always felt like I wasn’t doing enough and sometimes felt lost on what to do. I’m glad I made this purchase just on day one , I’m ready 💪🏼

Tatyana

Omg my thighs are burning!!  ☺️❤️😅

Alexis

Felt the burn the whole time! Thought this workout was going to be too short, but I was definitely wrong!! 10/10

Carlee

I’ve been struggling to be consistent although I love working out I was missing a sense of direction recently. However I’m so excited to feel like I know what I’m doing  again. Thank you Alice for such a straight forward approach yet challenging routine !!!

Martha Corrozzinie

Cindy

I loved it!! 

You have honestly inspired me to try to get fit again.. I already have to be quite fit for work (can still pass my yearly fitness test) but I am not toned and probably need to lose about 10kgs 😅 I have been following you for a while, just wanted to say thank you for putting your content and workouts for everyone :) thank you 🤍

Steph Bull

Grace

Challenging! Definitely excited to feel myself get stronger with these.

So I haven’t been to the gym in about 2 weeks and let me tell you! This humbled me to my core 😂 legs instantly shaking!

Chrystalle

Cailee

Loved the visuals following along the workouts so I know how to properly use the equipment and use the right stance. Easy to follow, makes going easy and fun!

Morgan

Great start getting back into the gym! 10/10

McKenna

Valeria

Definitely had to push myself hard through this one, first day back at the gym and it was great! The perfect difficulty.

Kristina

this was awesome, I’ve been working out for years, but felt like I needed some new motivation to get back into old habits and this is it for sure!! Wasn’t easy by any means, but could also be adjusted for beginners as well. Needless to say… i’m hurting!

Jessica

Perfect start to the challenge😮‍💨

It’s definitely different from what I’ve been doing since I’ve been going to the gym regularly! It definitely made me feel the burn though excited about the next 6 weeks!

Cassie

This workout was soooo good! Almost took me out on the second exercise, haha. I’ve been training for nearly 2 years, most consistently since February 2022 (on a power regimen). Switching things up kicked my butt in the best way possible!

Rebekah

I wanted to use a program to follow on my pregnancy journey, try out something new, so far so good 😊

Vanessa

My legs are 5000% jell-o! So excited for this journey!

Makayla Franklin

Excellent workout. My legs are shaking. It was a good pump as well. Still need to work on my barbell squat form though

MohammedAli

Amazing workout left legs feeling drained but rewarding

Johnathon

first time trying! i added weight each set and it was def a killer burn for my thighs.

Alejandra Ramirez

I went up in weight for every set and major regret when I started the barbell squats. Tried to end it with a run but could only run for a couple minutes. I’m gonna have fun with this challenge!

Leoleo18$$

Hillary Munoz

Tiana

This workout was really great even though I was confused at first but I will get the hang of it when I keep on continuing to workout. I’m looking forward to see where this leads to.

Daniel

Amazing! LOVE how I finally found an app with explanations of the workout AND a video.

Monica

I didn’t think it would be as challenging as it was

I had a friend who just left or I reside and we were going to the gym together and I didn’t know where to start without her because she was more of the weightlifter I’m the cardio girl. But this has been very helpful and I’m excited to continue!

Yadeira

Elizabeth

Ruby

Sinjin

Isabella

Great. I tried new gym equipment that I was once scared to use

Gillian

I can’t feel my legs but it’s a good feeling.

Jose 

Legs feel like jello walking out of the gym.

Legs (quads)	
- Leg Extension: Drop set 4 sets of 12 reps higher weight, drop weight in half after 12 reps, then rep until failure
- Barbell back squats : 4 sets of 12 reps
- DB Goblet Squat: 4 sets of 10 reps
- Close Stance leg press: 4 sets 10 reps

- Keep your back on the pad
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extension

- Keep your chest up
- Push your hips back as you come down
- Reach parallel and press through your heels to come up

Barbell back squat

A wider stance will target your glutes and hamstrings, while a closer stance will target your quads more.

DB Goblet Squat

- Lower the platform with a controlled movement 
- Keep your back on the platform 
- Push through your heels to raise the platform

Narrow stance leg press

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Day 3 - Legs (hamstrings)

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Day 5 - Legs (glutes)

Brenna

Tori

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Did this yesterday body felt like I needed it.

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Day 8 - Legs (quads)

Jaqueline Cabello

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Day 1 - Legs (quads)

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