Name: Playbook - Alicia Erickson - Quads and Calves Week 4
Uploaded: 2025-04-21T03:07:23.252Z
Duration: 30 min
Description: Quads and Calves Week 4

Julie McLaren

🔥🔥🔥 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! 🔥

Lauren

Great workout my calves are on 🔥 fire. It feels good though.

Karen McCorkle

Nichole

Wow…legs are always tougher for me some reason…💗💗

Heidi

I didn’t know I could sweat from calf raises!! 🔥

Tiffany McClure

The calves get me on this one every time! 🔥

Rachel

Jenny

Nicole

Susan

Amanda

Oh boy! Those walking lunges!! Holy legs on 🔥‼️

Week 4! 
Same weight load as last week and we are adding some sets and 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 4

Farhana

Barbi

Good, the around the worlds were very hard.

Katie

Shreddy Shoulders

Sonja

Love this workout especially the last exercise

Deidre

Jennifer

Back Day!

Yvette

Sara

Robyn

DB Only - Glutes and Hamstrings! 🔥🔥🔥

Elicia

Warm Ups!!

Muriel

It was disgusting 🤣I have had a rotator cuff repair so some are a bit tricky but I made it work 💪

Michelle

Glutes and Hammies Week 1

Colleen

Sharon

Chest and Triceps Week 1

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

Ashley

Quads and Calves Week 1

My first workout so finding my way with the best weights. Really enjoyed it.

Back and Biceps Week 1

Shoulders Week 1

Abs Week 1

The dumbbell single hip thrust that one is sneaky

Glutes and Hammies Week 2

Michele

Chest and Triceps Week 2

I was more tired today the walking lunges were tough

Jamie

Easier this time. Will see how I feel tomorrow 🤪

Nicole Doucet

Quads and Calves Week 2

Great one, i like the sore feeling afterwards because I know I did the hard work done.

Mirna

Love this! Getting ready for summer here!

Elizabeth

Back and Biceps Week 2

Nice shorter workout after my run!🏃‍♀️ Felt great!

Nancy

Love these workouts!!! Slow and steady. Just call me Myrtle

Becky

Shoulders Week 2

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

Hard but I’m progressively getting stronger week over week!!

Ariana

Abs Week 2

Glutes and Hammies Week 3

Alisha Bowker

Stephanie

Chest and Triceps Week 3

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

Getting stronger, lifting heavier and it’s feeling easier!

Quads and Calves Week 3

Heather

Love, love, love the time frame of this program!

Shirley

Back and Biceps Week 3

Shoulders Week 3

Holy wow! 🤩 W3D1 in the books. Still hard… still feel great!

Abs Week 3

Woo - wee the extra reps were 🔥 today!

Melanie

Glutes and Hammies Week 4

Amazing workout! My triceps are toast!🔥

Chest and Triceps Week 4

Feeling the arms more…that must
Be a good thing…💗

Back and Biceps Week 4

😩 I can’t believe it’s already over! 4 weeks Dumbells only complete! 🎉💪 I’m going to miss it! I’ve loved this program and seen measurable progress. Onto WASB next week!

Quads and Calves Week 4

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