Name: Playbook - Brooke Leach - W3 / QUADS
Uploaded: 2024-01-19T00:18:41.162Z
Duration: 70 min
Description: W3 / QUADS

- Place a 45 pound plate or 2 (10 lb plates) on the floor 
- Begin with bar positioned on your upper back with the heels of your foot on the plate 
- 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

Elevated Heel Squat

- Stand upright with dumbbells in each hand down your sides 
- Lower your body by bending at your knee and left hip, while lowering the right knee until it almost touches the floor
- Alternate sides

DB walking lunge

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Sit on a leg press machine and place one foot against the pad about shoulder width apart
- Make sure your knee is bent at the start of the exercise 
- Slowly push against the pad using your heel until your knee is almost straight 
- Do not lock your knee straight at the peak of this exercise 
- Perform reps on one side before moving to the other side

Single Leg Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W3 / QUADS

Bandee

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

I was literally crawling at the end of the workout!! Dope workout.

anand

Skyler

I am quite literally wobbling out of the gym

W1 / GLUTES & HAMS

Ashley

Amber

W1 / PUSH #2

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

Annie

W2 / PUSH #1

W2 / PULL #1

W2 / GLUTES & HAMS

Elizabeth Perkins

W2 / PUSH #2

Maddie

W2 / PULL #2

W2 / QUADS

Will wake up with noodles as arms 🥴 loved it though

Salmah

W3 / PUSH #1

W3 / PULL #1

Erin

HOLY MOLY🔥🔥🔥🔥🔥🔥🔥🔥

Brianna

Holy moly 💀💀 my booty was shaking by the end

Mollee Hazelton

W3 / GLUTES & HAMS

W3 / PUSH #2

W3 / PULL #2

W4 / PUSH #1

W4 / PULL #1

Daljeet Kaur

W4 / GLUTES & HAMS

W4 / PUSH #2

W4 / PULL #2

W4 / QUADS

W5 / PUSH #1

W5 / PULL #1

Aria Art

W5 / GLUTES & HAMS

W5 / PUSH #2

W5 / PULL #2

W5 / QUADS

W6 / PUSH #1

W6 / PULL #1

W6 / GLUTES & HAMS

W6 / PUSH #2

W6 / PULL #2

Melanie

W6 / QUADS

W3 / QUADS

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