Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 15 - Legs (quads)
Uploaded: 2023-10-04T17:16:29.674Z
Duration: 45 min
Description: Day 15 - Legs (quads)

I broke a new PR during this session today!!

Tori

Jose 

Shelby

Feeling quads getting bigger since I’ve been doing this 6 week challenge!

Evangelina

I really liked the different movement in these exercises, I felt like I was hitting all the leg muscle groups. I'm a sweaty mess 💦

Jackie

Kicked my butt today, those lunges had me almost falling over!

Elizabeth

Almost fell over doing the lunges at the end 😂

Andrea Servello

Diana

Chelsea

Carley

It feels good to hurt! Lol is that weird?

Rachel seay

My quads are on fire & my legs are shaking so I’d say it was an awesome workout. 👏🏽

Angel Martinez

I really love these workouts. Normally lunges are super hard and I fall over but this go around I had a lot more stability thanks to the program!

Lexi

Had to make some modifications to get through it, but we did it! 🎉

Brittani

Tried to focus on engaging quads as much as possible, definitely feeling it!

Leah

Megan

Legs (quads)	
- Barbell back squats : 4 sets 12 reps
- Narrow stance leg press: 4 sets 10 reps
- Leg extension: 4 sets alternating half and full reps
- Goblet squats: 4 sets 12 reps
- Lunges: 3 sets 10 reps

- Start with a shoulder width stance
- Keep your chest up
- Push your hips back as you come down
- Reach parallel and come back up

Barbell back 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

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

Leg extension

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

DB Goblet Squat

- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Keep you chest up

Lunges

Day 15 - 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 ❤️

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

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

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

Jasmine

Day 5 - Legs (glutes)

Brenna

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

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💪🏻

Day 15 - Legs (quads)

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