Name: Playbook - Alice (Pineapplebrat) Bozinovski - W2/D1 Legs (Quads)
Uploaded: 2023-10-04T17:16:29.966Z
Duration: 45 min
Description: W2/D1 Legs (Quads)

Sammie

Diandra

Erin Mullins

Andrea Servello

Brittani

My quads were burning during the mobility… prayers for me tomorrow 😂

Elizabeth

My legs were so shaky on the last two sets of split squats ❤️‍🔥

Anna

Those Bulgarian Split squats and my left knee do not get along lol.  I’m definitely feeling the burn!

Kaelyn Wojtylko

Definitely gonna be feeling the effects of this workout tomorrow!

John

Hunter

Megan

Absolute killer with the Bulgarians with the pause at the end. The definition I see in my legs tho 👀

Kendall

Rebekah

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

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Ankle and Hip Stretch

Lower body mobility warm up

- 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

- Start with a wide stance with your toes pointed out
- Lower the platform bending at the knees
- Keep your back on the pad
- Press through your heels to raise the platform

Wide 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 
- Pause at the bottom for a few seconds 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat with Pause*

W2/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

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.

Jordanna

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.

Kat Faser

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.

W2/D1 Legs (Quads)

Community

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