Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 22 - Legs (quads)
Uploaded: 2023-10-04T17:16:29.711Z
Duration: 45 min
Description: Day 22 - Legs (quads)

Cameron

Tori

I don’t know how I’m going to walk out.

Jose 

I like the longer reps with the smaller sets. It was a nice change in a pace

Jackie

Tiana

Nyero

Brittani

Can I just say that I love these workouts and feel amazing doing them and afterwards! My body feels so much stronger and I feel sore some kind of way every day but I just feel healthy and not sickly or weak like I normally would. Thank you so much!

Lexi

Am I the only one that likes the pain of calf raises?🤣

Rachel seay

Can’t thank you enough, I’ve never had commitment like this before. I was excited to get back to the gym last night going to bed. Thank you thank you!

Kali

Abigail

Really felt this, loved this verity I’ve machines and weights.

Kat Faser

Megan

Legs (quads)
- Leg extension machine 3 sets 14 reps
- Jump Squats 3 sets 10 reps
- Low and close leg press 4 sets 12 reps 
- Goblet squat 3 sets 10 reps
- Calf raises 3 sets 16 reps

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

Leg extension

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump Squats

- 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

- Hold the DB at chest height
- Push your hips back as you come down 
- Keep your chest up
- Reach parallel and come back up

DB goblet squat

- Raise your heels
- Pause and lower slowly

Calf raises

Day 22 - 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 22 - Legs (quads)

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