Name: Playbook - Brooke Bohning - W1/D3 Quads & Calves
Uploaded: 2024-05-02T03:33:52.665Z
Duration: 60 min
Description: W1/D3 Quads & Calves

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💪 MUSCLE(S) TARGETED:

- quads

⛓️ EQUIPMENT ALTERNATIVES:

- N/A

🏋️‍♀️ EXERCISE ALTERNATIVES:

- stationary lunge
- leg press

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- start your first set as a warm up with light weight of 10 reps
- increase the weight for the second set for 10-12 reps
- the last two reps should be challenging to push through with good form

✅ KEY POINTS:

- position the tops of your ankles / foot directly under the leg pad
- the seat should hit the bends of your knees, bring the back rest forward or back as needed for your height
- do not lock out your knees at any time of the movement, focus on keeping tension in your quadriceps

👟 FOOT STANCE:

- neutral

Leg Extension - sculpt gym

💪 MUSCLE(S) TARGETED:

- quads
- glutes
- hamstrings
- calves

⚡️ THIS IS A COMPOUND MOVEMENT!

⛓️ EQUIPMENT ALTERNATIVES:

- any leg press your gym offers

🏋️‍♀️ EXERCISE ALTERNATIVES:

- smith machine squat
- hack squat
- dumbbell or barbell squat

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- brace your core
- your legs should form a 90 degree angle at the knees
- knees should be in alignment with ankles / feet

👟 FOOT STANCE:

- if your feet are up high, it will put a greater emphasis on the glutes
- if your feet are lower on the platform, it will put a greater emphasis on your quads
- hip width apart: quad focus
- shoulder width apart: glute focus

Leg Press - sculpt gym

💪 MUSCLE(S) TARGETED:

- quads
- glutes
- hamstrings
- calves

⚡️ THIS IS A COMPOUND MOVEMENT!

⛓️ EQUIPMENT ALTERNATIVES:

- any type of machine squat your gym offers
- smith machine
- barbell
- landmine
- dumbbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- smith machine squats
- barbell squats
- landmine squat
- dumbbell squat

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- start your first set as a warm up of 10-12 reps with light to no weight added
- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- send your hips back and bend at the knees while squatting
- brace your core
- roll the shoulders back
- keep your chest up
- maintain a neutral spine
- inhale as you lower into the squat, exhale as you come up

👟 FOOT STANCE:

- shoulder width apart

✊ GRIP:

- neutral

Hack Squat - sculpt gym

💪 MUSCLE(S) TARGETED:

- quads
- glutes
- hamstrings
- calves

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbell
- smith machine
- pendelum squat
- hack squat
- barbell (front squat)

🏋️‍♀️ EXERCISE ALTERNATIVES:

- barbell front squat

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- brace your core
- lower your body to parallel
- keep your knees directly over your ankles
- chest up, shoulders back

👟 FOOT STANCE:

- hip width (close stance)
- shoulder width apart

Landmine Squat - Quad Focus - sculpt gym

💪 MUSCLE(S) TARGETED:

- quads
- glutes
- hamstrings

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight
- dumbbells
- kettlebell
- smith machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- stationary lunge
- reverse lunge
- single leg leg press

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight that you can accomplish 12-15 reps with while not compromising proper form

✅ KEY POINTS:

- engage your core
- place the top of the back foot on a platform, soft box or bench
- keep your working knee over your ankle
- always keep a slight bend in your knee, never lock it out

👟 FOOT STANCE:

- neutral

✊ GRIP:

- neutral

Split Squats - sculpt gym

💪 MUSCLE(S) TARGETED:

- glutes
- quads
- abductors

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight
- resistance band
- dumbbells
- seated abduction machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- seated abduction machine

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- light to moderate weight

✅ KEY POINTS:

- slightly hinge at the hips and bend at the knees
- drop down into a squat and step side to side
- brace your core

👟 FOOT STANCE:

- shoulder width

Side Squat Walk - sculpt gym

💪 MUSCLE(S) TARGETED:

- calves

⛓️ EQUIPMENT ALTERNATIVES:

- seated calf raise
- smith machine
- leg press

🏋️‍♀️ EXERCISE ALTERNATIVES:

- N/A

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight that you can achieve 15 reps with

✅ KEY POINTS:

- keep a slight bend in the knees throughout the movement

👟 FOOT STANCE:

- hip width apart

Calf Raise - sculpt gym

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W1/D4 Back, Shoulders & Biceps

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