Name: Playbook - Brooke Bohning - W1/D3 Quads & Calves
Uploaded: 2024-05-02T03:33:52.663Z
Duration: 60 min
Description: W1/D3 Quads & Calves

Bailey

Nancy

Still laughing because i thought those frosh squats would be easy 😅😩🔥

Nathalie 

questions? dm me!

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💪 MUSCLE(S) TARGETED:
- quads
-calves
-core
- glutes


❓ HOW MUCH WEIGHT SHOULD YOU USE?
bodyweight or dumbbells

✅ KEY POINTS:
- brace your core
-hold onto something if needed

👟 FOOT STANCE:
shoulder width

✊ GRIP:

Squat + Calf Raise - sculpt home

💪 MUSCLE(S) TARGETED:

- quadriceps
- hamstrings
- glutes
- calves
- core

⚡️THIS IS A COMPOUND MOVEMENT

⛓️ EQUIPMENT ALTERNATIVES:

- bodyweight
- dumbbell
- kettlebell
- preloaded barbell
- smith machine
- hack squat
- landmine
- barbell

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform any type of squat that you feel the best mind to muscle connection with, with the equipment accessible to you stated above.
- if you are trying to work on your form, using a box to slightly tap your glutes on behind you (box squats) is a great tactic to build your form

❓ 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:

- stand with feet shoulder width apart
- position the barbell on your upper back, below the neck
- keep your chest up and back straight as you hinge your hips and bend at the knees to lower your body through a full range of motion into squat position.
- keep the weight in the heels of your feet
- inhale as you lower into the squat
- exhale as you come up

👟 FOOT STANCE:

- shoulder width apart

Dumbbell Squat - sculpt home

💪 MUSCLE(S) TARGETED:
- quads


⛓️ EQUIPMENT ALTERNATIVES:
bodyweight
dumbbells

🏋️‍♀️ EXERCISE ALTERNATIVES:
sissy squat
reverse lunge

✅ KEY POINTS:
- step one leg out in front of you
- brace your core
- bend the front knee
- keep your chest up, shoulders back

Forward Lunge - sculpt home

💪 MUSCLE(S) TARGETED:
- quads

⛓️ EQUIPMENT ALTERNATIVES:
bodyweight

🏋️‍♀️ EXERCISE ALTERNATIVES:
sissy squat

❓ HOW MUCH WEIGHT SHOULD YOU USE?
none

✅ KEY POINTS:
- place your elbows on the insides of your knees
- slowly lower the hips down while trying to maintain knees directly over ankles

👟 FOOT STANCE:
shoulder width

Frog Squat - sculpt home

💪 MUSCLE(S) TARGETED:
quads

⛓️ EQUIPMENT ALTERNATIVES:
bodyweight

🏋️‍♀️ EXERCISE ALTERNATIVES:
squats
forward lunge

❓ HOW MUCH WEIGHT SHOULD YOU USE?
bodyweight

✅ KEY POINTS:
- hold onto a wall or bar for stability
- stay on tip toes
- bent the knees while keeping your torso upright
- it's okay for the knees to go over the ankles

👟 FOOT STANCE:
- hip width

✊ GRIP:

Sissy Squat - sculpt home

💪 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 Squat - sculpt home

💪 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

Standing Calf Raise - sculpt home

W1/D3 Quads & Calves

Makayla

Karen

W1/D1 Glutes & Hamstrings

W1/D2 CARDIO

Burning literally burning but the best kind!

Toni

W1/D2 Chest, Shoulders & Triceps

W1/D4 Back, Shoulders & Biceps

W1/D4 CARDIO

W1/D5 Glutes & Abs

W1/D6 CARDIO

W2/D1 Glutes & Hamstrings

W2/D2 CARDIO

W2/D2 Chest, Shoulders & Triceps

W2/D3 Quads & Calves

W2/D4 Back, Shoulders & Biceps

W2/D4 CARDIO

W2/D5 Glutes & Abs

W2/D6 CARDIO

W3/D1 Glutes & Hamstrings

W3/D2 CARDIO

W3/D2 Chest, Shoulders & Triceps

W3/D3 Quads & Calves

W3/D4 Back, Shoulders & Biceps

W3/D4 CARDIO

I love this app!! I feel like I’m working out for the first time ever! It feels Perfect for my body type + I can see results already. 6 weeks in and I feel so much more energy.

W1/D3 Quads & Calves

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