Name: Playbook - Alicia Erickson - Quads and Calves Week 1
Uploaded: 2025-04-21T03:07:19.228Z
Duration: 40 min
Description: Quads and Calves Week 1

Carrie Ann

Raegan

Roxanne

Loved it sessions are making me so motivated thank you ❤️❤️❤️

Sandy

Those walking lunges at the end had me...🥵

Conchita

Marta

Holly

Tish

Tracie Stanton

Had to walk sideways down the stairs …. Jelly legs 🥴

Sharon

Alisha Bowker

great!  my quads are definitely gonna be sore 🔥

Stacy B

Elizabeth

Claire

Nicole

Karlie

Stepped up the weight on the last reps as I’m just not gaining any… but 👍 felt good…

Two of the videos in the gym calf/quad workouts will not come up.

Jeanine

Kara

Tina

Darcy

Back after a over a week, life so busy… how to be consistent 🙉🙈

Chantel

Carissa

Walking at 2.5mph on the treadmill to cool down feels hard after that leg day 🫠🥰

Lauren

Alternatives please for when you can’t use a specific bit of equipment or the gym doesn’t have it! My gym doesn’t have the calf machine. Thank you!

Joanna Betts

Cannot tell you how much I love this App! Thank you

Looby

RollerDisco

Quite hard, especially lounges 🙏with 20kg db

Celestyna

Sherra

So awesome! Quick, hard and fun just how I like’m. 💪

Courtney

Libbie

Karin Hug

Tabitha

Marcie

Love it!  Won’t be able to walk tomorrow 🤣

Janelle

1st day on this program. Good quad workout. Excited for my journey!

Cassandra

Angelina

Suesan

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat Building/Warm-up

Close stance leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Quads and Calves Week 1

Gail

Cheryl

Wow!!!  This let me know how much more butt I still need to kick!!!

Audra

Glutes and Hamstrings Week 1

Stephanie

Julie McLaren

Michelle

Back and Biceps Week 1

I NOW know where my Triceps are. 
I also know that I can’t put out my ponytail back up after this workout. 

🥵🥵🥵

Awesome. Even got a pump in the pecs! 😄

Katie

Chest and Triceps Week 1

Tash

Rachele

Shoulders Week 1

Christy Lou

My favorite ab exercises! Pick 3 - do 3 times a week!

It was great. Trying to catch my breath 💪💪💪

Beverly

Glutes and Hamstrings Week 2

Leongah

Back and Biceps Week 2

Lisa

Chest and Triceps Week 2

Awesome workout love this programme so easy to track progression of weights ❤️❤️

Julie

Quads and Calves Week 2

Shoulders Week 2

I’ve gotten to love the ab wheel roll out. When I first started, I was only able to do a couple and was sore for about a week!  Now I can bust out 3 sets of 10!  Thank you 😊

Diane Lane Hawkins

My favorite ab exercises! 
Pick 3 - do 3 times a week!

Sadly, after an MRI, I have a small tear in each meniscus along with a Baker’s cyst in the back of my knee and a cyst behind the patella. Aging sucks. I’m 63. Have to work around it. Had a lubricant injection in my left knee today. Can’t do much weight with squats but can gently do leg extensions. Yes, I cried. Have to make adjustments but will carefully continue with quad work. I’m
Grateful that I’m able to do all the things I can at this age. Grateful I don’t have to face surgery.

Glutes and Hamstrings Week 3

Lori

Back and Biceps Week 3

Jackie

Chest and Triceps Week 3

Quads and Calves Week 3

Worked your in a hotel gym, so I had to utilise what they had. Still got it done 💪✅

Shoulders Week 3

Trying to up the weights, can’t do as many reps xxx

Glutes and Hamstrings Week 4

Hard!! Still struggling on assisted pull ups!

Back and Biceps Week 4

Jenn

Call me She Ru!  Here at 445 am since day is so full!  First conf call 6 am last 7 pm tonight!! #letsgo

Chest and Triceps Week 4

Melissa

Quads and Calves Week 4

Shoulders Week 4

Rene

Would love to see these added into the programs.  I always forget where they are

Quads and Calves Week 1

Community

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