Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D1 Legs (Quads)
Uploaded: 2023-10-04T17:16:29.576Z
Duration: 45 min
Description: W1/D1 Legs (Quads)

Jose 

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

Good just could not finish last exercise because I did not have the machine I have quite a full home gym but that’s one thing I don’t have so was trying to see if there was something else I could do instead if equipment not available. Thanks

Melissa

Pretty good, my legs are burning 🥵🤩

Lesly

Shaimaa

Perfect for getting into working out. Short and not too difficult.

Rainne

Sierra

So happy and excited  for this program! ☀️👙💗

Andrea Servello

Amna

Roger

Bethany

I was doing the wrong challenge so now I’m on the right challenge😂😂 great first day lol

Cassie

Holy moly my legs are shaking. I feel amazing.

Jordanna

Thought it was gonna be easy but now I got spaghetti legs

Katlyn Barnwell

Felt amazing kept having to push myself after my legs started feeling wobbly 😂

Olivea

Diandra

Brooke

This one was super challenging for me , definitely feeling this one🥲

Kristina

Alexia

Andrea d vonallmen

Lisa

Anna

Leg day is my favorite! I feel like I can push myself harder because I can lift more.

Kotah1105

Hailey

My legs are shaking!!!!! GREEEEAT WORK OUT!!!!

Marisa

Those Bulgarian split squats with the pulse were a killer, great start to the summer challenge! 👏🏼

Kendall

Oh boy I’m definitely feeling it can’t wait for tomorrow!

Sara

Alejandra Ramirez

Not a fan of bulgarian split squats since they always kill me but adding those pulses, I am for sure going to feel it tomorrow. 🔥 Great way to finish this Monday with this workout!

Alex

Great start to the challenge! I had to substitute goblet squats for barbell squats (my gym is tiny and crowded) but still great!

Megan

I’m so ready to kill this challenge💪🏻 day 1 done🎉🎉

Elizabeth

I barely made it, but I did it!  Those Bulgarian split squats took me out!

Kaelyn Wojtylko

Loved this workout! Very easy to follow and not overwhelming. I look forward to tomorrows workout💪🏽

Krishonna Jordan

Those leg pulses with the split squat killed🔥

Beri

Ashley

Kaylin

First day and a 2 mile run. I really look forward for the next 5 weeks and 6 days 👍

NicK Castle

only rated 4 stars because i didn’t get to do it in order :(
still a great workout tho! ended up doing squats last and my warmup weight had me 😰

Rebekah

My legs are feel like jelly😭 it’s been a while since I’ve felt that tired

Chris Sanguino

Legs are feelin *good* 😅 tomorrow… maybe not 😂🥲

Kat Faser

Combination of compound movements and specific exercises to isolated quadriceps growth.

- 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

Use a pair of dumbbells or a barbell to make this exercise more challenging!

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the opposite leg

Alternating Lunges*

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come half way up
- Lower back down
- Push up to full extension 
- Work both sides

Bulgarian Split Squat w Pulse*

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

Leg extension

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W1/D6 Chest/Triceps/Abs

W1/D7 Rest

Sammie

Erin Mullins

W2/D1 Legs (Quads)

Abigail

Really wish I would stop underestimating these workouts 😭

W2/D2 Back/Biceps/Abs

Alli

W2/D3 Legs (Hamstrings)

W2/D4 Shoulders/Abs

been under the weather for the past week! so this leg workout definitely helped with getting back into the gym! I did add a little weight to the donkey kick backs, definitely felt them!

Fantastic workout, my legs are definitely gonna feel like Jello for the next couple of days

John

W2/D5 Legs (Glutes)

I couldn’t even lift myself off the mat my arms are like noodles!!!

It’s been a while since I done mountain climbers or jack knifes so it was a lot of fun getting them into my workout routine again!

W2/D6 Chest/Triceps/Abs

W2/D7 Rest

My legs where on fire with this one 😅🔥

Killer because I decided to go on a run yesterday after my workout 🥴🤪

W3/D1 Legs (Quads)

a great rotation - has me feeling great (I know I’ll be feeling sore tomorrow 😅)

Really nice all round pull workout. Being able to feel every muscle working in full!

Nicholas

W3/D2 Back/Biceps/Abs

Holy cow I can barely see 😳 my legs are gonna feel this later

W3/D3 Legs (Hamstrings)

I know I’m going to feel this tomorrow 😮‍💨

My left bicep feels so tight today, must have slept wrong. I crushed abs though!

W3/D4 Shoulders/Abs

Great quick glute workout but I’m gonna add it with the next to catch up and also I’ve been wanting to do a full body workout 💪🏼

I felt like this was a very quick workout, but I was kind of glad because I had to do the hyperextensions first and I must have came up too quickly and pulled something in my back 😅

Step ups are hard on my knees, as i have weak joints. So i just did regular bodyweight squats

W3/D5 Legs (Glutes)

Beyond excited!!! Half way threw the challenge!!!!!

W3/D6 Chest/Triceps/Abs

W3/D7 Rest

My legs were soooo shaky when I was done.

I’ve been adding a little run sesh after my workouts because I like it for my cardiovascular health butttt today I just did a walk because my legs were done 🥵

W4/D1 Legs (Quads)

Had to take a few days off for camping but I feel oddly strong and motivated today with that little break.  I’m so excited to see the end results of this challenge

W4/D2 Back/Biceps/Abs

Great workout but narrow foot placement for leg presses targets quads, so switched to wide/high leg and was feeling Bulgarian squats in mostly glutes so added seated leg curls

I’ve been out of the gym for a while, felt good to be back at it 💪🏻

W4/D3 Legs (Hamstrings)

this one had my shoulders and abs burning 🥵

Hunter

W4/D4 Shoulders/Abs

Holly

W4/D5 Legs (Glutes)

Feeling so good after this one 💪🏼🙌🏼

W4/D6 Chest/Triceps/Abs

W4/D7 Rest

I’m so excited to see the end results.  I was worried about the break I had to take for the holiday weekend for camping but I’ve been really pushing myself and have even done extra depending the day and workouts listed

BURNER. missed last week bc of travel but getting back on it today was a lot better than i expected! 🤍

W5/D1 Legs (Quads)

this one really made me realize how weak my left arm is

W5/D2 Back/Biceps/Abs

felt weak today bc 🩸 but still got it done and felt good!!

Am I the only one who doesn’t really like squats? Still a fantastic workout!!

W5/D3 Legs (Hamstrings)

Would love some more ab workouts but it was a great shoulder day

would’ve loved to see more ab workouts that weren’t just bodyweight!

Haley

W5/D4 Shoulders/Abs

My glutes are burning! But in a good way!

felt SO good today! really connected with the glutes!

W5/D5 Legs (Glutes)

The heat plus the workout left me exhausted!  Time to go relax!

I always struggled with tricep dips but luckily my gym a machine to help with an assisted version!

W5/D6 Chest/Triceps/Abs

W5/D7 Rest

holy sh**! i prioritized rest between sets today and really felt connected with my muscles. dropped weight each set on leg extensions and wow that was a burner! felt a little weak but still did strong girl stuff today 🎉

Feeling the burn 🔥 added in some obliques after!

W6/D1 Legs (Quads)

Still trying to figure out the backwards bicep curls….

W6/D2 Back/Biceps/Abs

Jelly legs but i’m still bad at bulgarian squats

W6/D3 Legs (Hamstrings)

Really loved this - kicked my ass, but felt good.

Once again I have been humbled by cable exercises 😂😂

W6/D4 Shoulders/Abs

Was able to hit a PB on hip thrusts today!

W6/D5 Legs (Glutes)

Good workout! I do not like jack knives though 😂

Great workout to finish the challenge! 💪🏼

W6/D6 Chest/Triceps/Abs

challenge was so good! i let myself learn food balance during this challenge and noticed my body didn’t change much in size but def in muscle. my core, booty, back and triceps are much stronger/firmer! 🤘🏻💛

W1/D1 Legs (Quads)

Community

More workouts from Alice (Pineapplebrat) Bozinovski