Name: Playbook - Brooke Bohning - W1/D4 Quads & Calves
Uploaded: 2024-01-31T15:33:58.723Z
Duration: 45 min
Description: W1/D4 Quads & Calves

vivi

Eeeks… my legs is burning! Enjoyed it!!!

Gina

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

Rosa-Anne Flores

Alexis

Great workout! Quads BURN. Calves only burned during calf raises.

Payton

My gym doesn’t have a standing calf machine I need a good substitute

Cheryl

Leg day! We’re focusing on the front of the legs and our calves. Training our calves helps better our form and ankle mobility when it comes to compound leg movements like squats!

What you need for this workout:
1. 2 light / moderate dumbbells for squats
2. Bodyweight Lunges
3. Leg extension machine
4. Leg press machine
5. Calf Raise - can do body weight or a machine if accessible

1. Grab two dumbbells to hold by your shoulders
2. Place feet shoulder width apart
3. Hinge at the hips and allow your knees to naturally bend, lowering yourself down into the bottom of the squat
4. Drive through the heels of your feet to bring your body back to standing position

Dumbbell 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

Leg extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

1. Start in a neutral standing position with feet hip width apart
2. Place one leg behind you, slightly outward to help maintain balance
3. Bend at both knees to lower yourself down into a lunge
4. Keep your front knee directly over your foot
5. Come back up to standing and alternate legs

BW Reverse Lunge

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

Machine standing calf raise

W1/D4 Quads & Calves

My legs hurt after this. The rdls were hard!

Grace

first time in the gym🥳!!! it was scary😭❤️

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

W1/D2 Chest, Shoulders & Triceps

Loved it as much as the first time 💜🤎

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

W1/D3 Back & Biceps

I was really shakey so it was amazing. I feel so gooooddd

Still shook my way through the workout but felt like I have improved since the last one!

W2/D1 Glutes & Hamstrings

Emelyn

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

W3/D1 Glutes & Hamstrings

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W1/D4 Quads & Calves

Community

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