Name: Playbook - Brynley Joyner - Week 8 day 5: lower body (quad emphasis!)
Uploaded: 2024-03-01T12:58:26.083Z
Duration: 55 min
Description: Week 8 day 5: lower body (quad emphasis!)

this one was good but I had to switch around the workouts this week because the first two days are almost the exact same exercises. Idk if it’s that helpful to do the same ones back to back

Miya Carson

Sydney

those bear crawl crunches, don’t underestimate them!

rylie grace

Scarlet

Best burn in awhile 🔥🔥🔥 part of my legs r right that I didn’t even know could be tight 😂

kendra

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
-Hold for 3 seconds at the bottom
- Press up through your heels

Front squat

***put the emphasis on your quads instead of your glutes for this exercise- you can do this by thinking about stepping up from the ball of your foot instead of from your heel!

- Stand in front of a box or bench
-hold dumbbells in your hands
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat 
-repeat on the opposite leg

Box or bench step up

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

***You can elevate your heels onto any surface you can use a plate or a small dumbbell just make sure both heels are even for the elevation

DB heel elevated front squat

Alternating forward lunges

-stand with a narrow stance and rocky dumbbells at your shoulders and perform a squat
-then step your left foot out to the left side a few inches and perform a bit of a wider squat then return to that narrow stance squat in the middle and do the same thing on the right side: that is one full rep!

Squat to step outs

-get an a bear plank position and engage your core
-Drive one knee up at a timewith a pulse movement 
-15 per side

Bear knee crunches

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

Week 8 day 5: lower body (quad emphasis!)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 8 day 5: lower body (quad emphasis!)

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