Name: Playbook - Amy Jo - W1 / D3 quads + legs
Uploaded: 2024-01-27T23:34:48.803Z
Duration: 40 min
Description: W1 / D3 quads + legs

Stephanie

Ceilidh Leyan Miller

That was very challenging for me! It felt so good!

Marisela

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

-Holding dumbbells at your sides, chest slightly forward - Place foot up onto the box and push through your elevated heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Seated Banded Abductions

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

W1 / D3 quads + legs

Great first day of this new workout program!

W1 / D1 glutes + hamstrings

I think that was the best arm workout so far! 🔥🔥🔥 Good thing I do not have to wash my hair tonight.

W1 / D2 chest, shoulders, + triceps

Great back & biceps day!! I absolutely love back & biceps day, it’s my favourite day for my lift workouts. Thank you Amy!!

W1 / D4 back + biceps

W2 / D1 glutes + hamstrings

The combination of exercises on this routine is awesome! 🔥🔥🔥

W2 / D2 chest, shoulders, + triceps

Amy is gonna kill out with these workouts!! I love it!!

Oh the sweat pouring out of me! 🔥🔥🔥

Amber

W2 / D3 quads + legs

W2 / D4 back + biceps

Fantastic workout on my vacation!! My legs will be on 🔥🔥🔥 later today!!

W1 / D3 quads + legs

Community

More workouts from Amy Jo