Name: Playbook - Brynley Joyner - Quads Focused Leg day!
Uploaded: 2024-03-01T12:58:25.274Z
Duration: 60 min
Description: Quads Focused Leg day!

Samantha

Gisele Rigo

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

*10 per side, 20 total

Dumbbell forward lunges

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

***since we’re focusing on quads, let your front knee go forward a little more than when we did these on glute day! Focus on driving the weight up by using your front leg’s quad!

*10 per leg 20 total

DB box step ups

- Elevate heels onto weight plate or an elevation
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

DB heel elevated front squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-focus on squeezing your front leg’s quad & pointing the ball of your heel into the floor to put the focus on your quads

*10 per leg, 20 total

Dumbbell bulgarian split squat

- 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

-set into a goblet squat holding a heavy dumbbell in front of your chest

-this will be like a quick pulsing movement; you will start by pulsing in the regular Squat then step your right foot out and step it  back and step your left foot out and step it back: that is one rep total!

*** make sure with every movement you’re hitting a Pulse Squat

Goblet squat steps

Inclined Treadmill Walk

Quads Focused Leg day!

Lower body

Much needed flute pump today 💥🔥🍑

Alexandra

Kate

I didn't have a box and couldn't find an easy substitute in the workout

Kayla

Booty day🍑🍑🍑

Lower body - home

that last RDL&BSS combo was the end of me ! So good 🔥

Angi

Vanessa

Marie

Dumbbell & Bench Legs

Terri

Savannah Hartman

Cable legs & booty

Couldn’t finish it all but I tried my best considering I’m just starting to get into the working out rhythm. I’m dead 🍑🔥

Adriana

Meredith

Lower Body: Glute focused CRAZY BURN!🔥

It was just not enough rest for me but it was a really good burn

Scarlett

BRYN this program is getting me so healthy and confident 🤟🏻🤍🥰💕🥺 thank you

Emma

Hamstrings & Glutes / 60 min

Savannh

Valerie 

This was tough but so good with heavy weight🔥

Kyrsten

Full LEGS! (Quads, Hammies & Glutes!)

Megan

Elena Mendoza

wow… i feel AMAZING right now. pain in the moment but worth it after 🫶🏼

Kelly

Glutes & Hammies Day

Soooo tiring… but an amazing workout:))

Rhiannon

Catherine

Julianna

Audri Collier

Glutes workout

Lower Body (Glutes & Hamstrings)

Lower Body (Glutes)

Lower body (glutes focused🔥)

Lower Body

Somi

It was more than perfect! Killed the gym today, thanks :)))

Legs & glutes  - home

Legs & core - home

Traveling and only had dumbbells and kettlebells today and this was perfection! Kicked my booty!

Quads Focused Leg day!

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