Name: Playbook - Ashley Barron - W1/D5 - Quad focused
Uploaded: 2021-11-18T14:10:20.431Z
Duration: 45 min
Description: W1/D5 - Quad focused

This was a deadly workout!!!! I can hardly walk now😅 scared to wake up tomorrow!!

Haley

My legs are shaking. Idk if I can walk after this. Loved it!!

Alexandra

3x8 Barbell Front Squats
3x10 Landmine Squats
3x12 Smith Machine Close Stance Squats
3x12 Quad Extension
3x10 Reverse Hack Squat Machine
3x8 each DB Step Ups
3x12 Sissy Squats 
3x20 Calf Raises

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Barbell Front Squats

- Hold the end of the landmine bar in front of your body
- Sit back and down into a squat
- Reach parallel then drive through your heels standing back up

Landmine Squat

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

Smith Machine Close Stance Squat

- 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

Quad Extension

Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step Ups

- Position a bar behind your calves
- Sit back and down to parallel 
- Drive through your feet to stand back up

Sissy Squats

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf Raises

W1/D5 - Quad focused

Loved every second of this workout!!! I can’t wait to not be able to walk tomorrow😂

Perfect amount of challenge, definitely going to hurt in the morning!

Samantha

Hailey

W1/D1 - Hamstrings & glutes

W1/D2 - Back & biceps

Omg this was the best workout I have done in a while!!!

Michelle Newhook

W1/D3 - Leg day plyo

Hate doing push ups but today I pushed through it and I’m feeling damn good!!!

Nicole

W1/D4 - Chest & tris

W1/D6 - Shoulders & abs

W2/D1 - Hamstrings & glutes

Killed me!! In a good way. Love these so much!! Can’t wait to see my progress at the end. So far I’ve seen my booty grow and my arms. Love it ❤️❤️❤️

W1/D5 - Quad focused

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