Name: Playbook - Alicia Erickson - Quads and Calves Week 1
Uploaded: 2025-04-21T03:07:20.200Z
Duration: 30 min
Description: Quads and Calves Week 1

Vanessa

This was a great fairly quick workout that I was able to do at my hotel that has a very small gym with hardly any equipment! Just what I needed!

Jenn

Deidre

Jennifer

It is a great work out. I accidentally hit the one!

Ashley

Sara

Oooeee those calf raises at the end! 🔥🔥

Clara

Carol

Andrea

Alisha Bowker

Julie

Nicole Doucet

Seemed a bit easy. Probably a good place for a beginner. I am sweaty though 😉

Michelle

Good but didn’t have any bands and there was no instructions on the form for unassisted sissy squats

Jessica

Clare

Meagon

Rachel

Ariana

I was burning out before 30 for those calf raises 🔥 🙌🏻

Lori

Denise deignan

Allissa

Heidi

Starr

Shirley

Tiff

🔥! Q: Are the 12 reps of walking lunges r/l total, or r/l each so 24 total steps?

Taryn

My calves are on 🔥! My quads are going to hate me tomorrow!

Nice length of workout with great compound exercises.

Anita

Ruth Cleaver

Loving this programme. Used to following live stream type w/o’s; but 3 days in and used to following instructions and films are great to remind moves etc. Thank you!

Leg day took prisoners and my quads and glutes perished.

Glory

Julie McLaren

Kass

Calf's burning! Using a weigh under for more extension and flexion makes a huge difference in the 🍑🩸!

Christina

AMAZING!! I loved this one. Thank you for making it so doable for beginners!

Karlie

Keli Vannatta

Amazing just couldn’t do sissy squats hurts my knees and the alternative wasn’t working haha

Kathryn

Efficace, concentré comme je les aime ! Plus de mollets 😂

Emilie

Angie

Tiffany

I won't be able to walk tomorrow! Love it! Challenging but simple

Jamie

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

No band for more advanced and more resistance

Band assisted kneeling sissy squats

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Quads and Calves Week 1

Awesome! I think I may have pulled something in my left shoulder a few months back, it’s still sore.

Paula

Loved the shoulder pump.  Looking forward to more.  And leaning out to see the hard work

Donna

Thanks great first strength training in years!!!

Dace

Shreddy Shoulders

Perfect workout for getting back into lifting weights. Love that I can do it from home!

Melody

Tracy P

Left arm a bit weaker than the right. Need to work on my core. Great work out.

Pearl Charkow

Back Day!

Great workout! I did have trouble with last exercise with jumping so I skipped it.

Left out three exercises due to time. But overall great workout.

DB Only - Glutes and Hamstrings! 🔥🔥🔥

I like to be talked through the exercise with a voice in real time or a voice over

Lorna

Elicia

Warm Ups!!

Kimberly

Glutes and Hammies Week 1

Nikkii Leshok

Thank you for bringing content for women in menopause. You have given me hope when I figured I couldn’t get to where I want to be. Very inspirational.  Starting with dumbbell only workouts. This was tougher than I thought it was going to be but I enjoyed it and it felt good to lift again

Alison

Chest and Triceps Week 1

Crazy week with work and add on the severe weather lost electricity but still push through this morning.

Back and Biceps Week 1

Melanie

Katie

5th week ✅ dumbbells only program is 🔥 I’ve done Beachbody workouts consistently for the last 7 years and this is just a diff level! In 5 weeks I’m down a pant size (maybe 2) and LOVING LIFTING AGAIN 🩷🩷

Heather

Shoulders Week 1

Colleen

Like adding this to the end of strength days!

Abs Week 1

Janel

Glutes and Hammies Week 2

colleen

Awesome!! Love how it shows your previous weights and reps - this motivated me to up my weight !!

Chest and Triceps Week 2

Killer calf burn at the end - great workout 💪

Quads and Calves Week 2

Love seeing progress and increasing weights!

Back and Biceps Week 2

Did not want to do it but so glad I did!!

Emily

My shoulders are burning. Haven’t up my weights from last week, still making sure my form is good

Sharon

Shoulders Week 2

Great.. I hope it makes my abs look like yours ☺️

Abs Week 2

Really don't like this one.  Look forward to next weeks

Farhana

Glutes and Hammies Week 3

Stephanie

Chest and Triceps Week 3

Week 3 for this one in the books! Feeling and looking stronger! 💪

Lauren

Quads and Calves Week 3

Went up in reps or weight on all but hammer curls.

Back and Biceps Week 3

Shoulders Week 3

Abs Week 3

Went up in weight on some instead of reps for time reasons.

Woo - wee the extra reps were 🔥 today!

Glutes and Hammies Week 4

Chest and Triceps Week 4

🔥🔥🔥 I’m a little sad I’m only a few days away from completing this program. I’ve loved it! Week 4 calves on FI-YAH! 🔥

Quads and Calves Week 1

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