Name: Playbook - Annie Openshaw - W1/D4 Quads
Uploaded: 2023-03-12T18:11:01.753Z
Duration: 45 min
Description: W1/D4 Quads

QUADS WORKOUT:

This workout is built up of sets and supersets 

For each set complete part A and then immediately complete part B if present (and part C if applicable)
Rest for time stated between sets.

Make sure you complete ALL reps

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting your hips back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place the bar across your upper back
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Repeat on the opposite side
- Alternating back and forth

10 reps each leg

Smith machine lunges

3A. LEG EXTENSIONS 4 x 10
3B. BODYWEIGHT SQUATS 4 x 12

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

SUPERSET

4A. DUMBBELL WALKING LUNGES 3 x 20
4B. SMITH MACHINE CALF RAISES 3 x 20

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

- Place the bar across your upper back
- Push through the balls of your feet engaging your calves

Smith machine calf raises

5A. BOX JUMPS 4 x 10	  
5B. DUMBBELL SQUATS 4 x 10

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Hold a single dumbbell in front rack position
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Dumbbell squat

W1/D4 Quads

Is there another option for the tricep bench dip? I couldn't do it properly

Eden

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

W1/D1 Push

Maybe keep both exercises in supersets with the same equipment. E.g., barbell and dumbbells are not in the same location of my gym.

Killlingggg ittt!!!! Love the pain and gain!! Thanks!

Shreya Sindhu

W1/D2 Glutes & Hamstrings

W1/D3 Pull

Kenzie

I'm sorry, but I hate circuits 😬
Especially with exercises where we have to (almost) jump because even with the highest support bra, my boobs can't take it.
Maybe you could add a tab somewhere in the between the programs with stretching exercises we can do? After 5 days of workouts my body needs it

W1/D4 Quads

Community

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