Name: Playbook - Alice (Pineapplebrat) Klomp - W4/D1 Legs (Quads)
Uploaded: 2022-06-27T22:24:36.329Z
Duration: 45 min
Description: W4/D1 Legs (Quads)

Jose 

My legs were soooo shaky when I was done.

Elizabeth

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 🥵

Kendall

Marisa

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

W4/D1 Legs (Quads)

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.

Diandra

W1/D6 Chest/Triceps/Abs

Amna

W1/D7 Rest

Sammie

Erin Mullins

W2/D1 Legs (Quads)

Abigail

Really wish I would stop underestimating these workouts 😭

Katlyn Barnwell

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!

Alex

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 😅🔥

Alexia

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

Kaelyn Wojtylko

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

Kaylin

W3/D5 Legs (Glutes)

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

W3/D6 Chest/Triceps/Abs

W3/D7 Rest

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 Heck

W4/D5 Legs (Glutes)

Feeling so good after this one 💪🏼🙌🏼

W4/D6 Chest/Triceps/Abs

W4/D7 Rest

Andrea Servello

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! 🤍

Rebekah

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!!

Megan

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 L

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!

Hailey

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! 🤘🏻💛

W4/D1 Legs (Quads)

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