Name: Playbook - Alicia Erickson - Quads and Calves Week 3
Uploaded: 2024-09-18T20:20:38.234Z
Duration: 30 min
Description: Quads and Calves Week 3

Terry

Jessica

Nicole

Devyn Rose

Week 3!! Time to work on going heavier with your weights!! If you cannot go heavier, focus on being able to complete a few more reps!

- 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 3

DB Only - Glutes and Hamstrings! 🔥🔥🔥

There aren’t any reps or time amount given for each warm-up.

Heather

Warm Ups!!

Maybe Include appropriate weight for beginners, intermediate & advanced

Julie

Demelza

Glutes and Hammies Week 1

Excellent! I love these workouts, simple , precise, perfect timing for me

Stephanie

Chest and Triceps Week 1

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

Jamie

Loved it! Already feeling DOMS after my workouts

Jennifer

Quads and Calves Week 1

I love that the previous workout weight/set/reps is now right there. Great upgrade.

Karen

Back and Biceps Week 1

Wow.  That was hard.   First one down!!!!

Connie

Shoulders Week 1

Nice to focus on the abs for a workout… did it after my walk. Perfect.

Michelle

Sarah

Abs Week 1

Great! I don’t have long bands so used short bands around might thighs for kickbacks

Shanna

Glutes and Hammies Week 2

Jo Elen

Chest and Triceps Week 2

Erika

Happy days… feeling my legs here. Ouch!

Susan

Quads and Calves Week 2

Hi, can you pls
Add more circuits of the dumbbells workout. 
So we have more at home variety workouts
Love your program

Daniela

Michèle

Back and Biceps Week 2

Shoulders Week 2

Karima Gauri

Abs Week 2

Glutes and Hammies Week 3

So hard!  By the time I got to the skull crushers my arms were rubber bands!  🔥

Quads and Calves Week 3

Community

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