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

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)

W1/D1 Legs (Quads)

W1/D2 Back/Biceps/Abs

W1/D3 Legs (Hamstrings)

W1/D4 Shoulders/Abs

W1/D5 Legs (Glutes)

W1/D6 Chest/Triceps/Abs

W1/D7 Rest

W2/D1 Legs (Quads)

W2/D2 Back/Biceps/Abs

W2/D3 Legs (Hamstrings)

W2/D4 Shoulders/Abs

W2/D5 Legs (Glutes)

W2/D6 Chest/Triceps/Abs

W2/D7 Rest

W3/D1 Legs (Quads)

W3/D2 Back/Biceps/Abs

W3/D3 Legs (Hamstrings)

W3/D4 Shoulders/Abs

W3/D5 Legs (Glutes)

W3/D6 Chest/Triceps/Abs

W3/D7 Rest

W4/D2 Back/Biceps/Abs

W4/D3 Legs (Hamstrings)

W4/D4 Shoulders/Abs

W4/D5 Legs (Glutes)

W4/D6 Chest/Triceps/Abs

W4/D7 Rest

W5/D1 Legs (Quads)

W5/D2 Back/Biceps/Abs

W5/D3 Legs (Hamstrings)

W5/D4 Shoulders/Abs

W5/D5 Legs (Glutes)

W5/D6 Chest/Triceps/Abs

W5/D7 Rest

W6/D1 Legs (Quads)

W6/D2 Back/Biceps/Abs

W6/D3 Legs (Hamstrings)

W6/D4 Shoulders/Abs

W6/D5 Legs (Glutes)

W6/D6 Chest/Triceps/Abs

SUBMIT YOUR AFTER PHOTO

W4/D1 Legs (Quads)

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