Name: Playbook - Ashley Barron - W4/D5 - Quad Focused
Uploaded: 2021-11-18T14:10:20.601Z
Duration: 45 min
Description: W4/D5 - Quad Focused

- 3x10/8/8 Box Squats 
- 3x12 Barbell Side to Side Split Squats
- 3x10/8/6 Quad Extension Machine
- 3x8 each Smith Machine SL Box Squat
- 3x10 Smith Machine Sumo Squats
- 3x8 each Bulgarian Split Squats 
- 3x12 DB Walking Lunges

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Box Squats

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, reaching your hands pushing your hips back as you come down to one side
- Drive through your heel to stand back up and repeat to the other side

Barbell Side to Side Split Squats

- 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 barbell on your upper back and one leg raised 
- Press hips back and lower down until your glutes touch the box
- Press through heel and stand back up
- Complete desired reps then repeat on the opposite side

Smith Machine SL Box Squat

- Begin with bar positioned on your upper back, feet wide and toed out
- 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 Sumo Squats

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian Split Squats

- 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

DB Walking Lunges

W4/D5 - Quad Focused

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

Haley

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!!!

Alexandra

Nicole

W1/D4 - Chest & tris

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

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

W1/D5 - Quad focused

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 ❤️❤️❤️

W4/D5 - Quad Focused

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