Name: Playbook - Christina Stephenson - W1/D2 Apr4 — Quads, Adductors, Calves
Uploaded: 2024-01-16T21:30:47.678Z
Duration: 65 min
Description: W1/D2 Apr4 — Quads, Adductors, Calves

Just did with body weight because I’m skiing later today 👍🏼

Sheryl

Happy Tuesday!

Welcome to the first leg day of this new split.

I would encourage you to keep track of the weights you use for the main lifts so we can work to solidifying the feel of those weights next week or increase them.

Click “Start Now” to get into this quad focused leg day.

Rep Range: 8-10R
Modifications: landmine hack squat OR Swiss ball suitcase squats OR heels elevated trapbar deadlifts OR heels elevated dumbbell suitcase squats (keep dumbbells down by sides and keep feet narrow with toes forward)

Machine Hack Squat

Rep Range: 10-12R
Modifications: dumbbell leg extension OR sissy squats OR bodyweight leg extension (reverse nordics)

Leg Extension

Rep Range: 8-10R
Modifications: no weight

Split Squats

Rep Range: 10-12R
Modifications: box squats (squat to a bench/box and tap glutes to box between each rep) OR no weight

Goblet Squat

Compound Set

Reps: 16-20R total
Modification: bodyweight lunges OR tap feet together in between each lunge step for extra stability/rest

Dumbbell Walking Lunges

Rep Range: 6-8R
Modifications: hand on rack for assistance instead of band, machine leg extension, sissy squats 

Cues:
— keep head, shoulders, torso and hips in a straight line
— engage glutes and keep hips forward as you lean back (you’ll feel quads engage)
— engage glutes again to push hips forward back into a tall kneeling position

Band Assisted Reverse Nordics / Bodyweight Leg Extensions

Rep Range: 10R per side 
Modifications: machine/cable/or band adductions OR copenhagen bent knee holds

Plate Adduction Slides

Rep Range: 15R (hold for a second at the top)
Modification: no deficit

Deficit Calf Raises

Superset

W1/D2 Apr4 — Quads, Adductors, Calves

W1/D1 Apr3 — Back, Triceps

W1/D3 Apr5 — Chest, Biceps

W1/D4 Apr6 — Glutes, Hamstrings

W1/D5 Apr7 — Shoulders, Core

W1/D6 Apr8 — Full Body

W2/D1 Apr10 — Back, Triceps

W2/D2 Apr11 — Quads, Adductors, Calves

W2/D3 Apr12 — Chest, Biceps

W2/D4 Apr13 — Glutes, Hamstrings

W2/D5 Apr14 — Shoulders, Core

W2/D6 Apr15 — Full Body

W3/D1 Apr17 — Back, Triceps

W3/D2 Apr18 — Quads, Adductors, Calves

W3/D3 Apr19 — Chest, Shoulders, Biceps

W3/D4 Apr20 — Glutes, Hamstrings

Happy Friday workout! Hello shoulders, usually not my favourite but actually enjoyed it.

W3/D5 Apr21 — Shoulders, Core

W3/D6 Apr22 — Full Body

W4/D1 Apr24 — Back, Triceps

W4/D2 Mar25 — Quads, Adductors, Calves

W4/D3 Apr26 — Chest, Shoulders, Biceps

W4/D4 Apr27 — Glutes, Hamstrings

W4/D5 Apr28 — Shoulders, Core

I loved this full body workout to get me back into routine after a 2 week cold

Larysa

W4/D6 Apr29 — Full Body

W5/D1 May1 — Back, Triceps

Jordana

W5/D2 May2 — Quads, Adductors, Calves

W5/D3 May3 — Chest, Shoulders, Biceps

W5/D4 May4 — Glutes, Hamstrings

W5/D5 May5 — Shoulders, Core

W5/D6 May6 — Full Body

W6/D1 May8 — Back, Triceps

W6/D2 May9 — Quads, Adductors, Calves

Good one, but my quads were still hurting from the last workout 😂

W6/D3 May10 — Chest, Shoulders, Biceps

W6/D4 May11 — Glutes, Hamstrings

W6/D5 May12 — Shoulders, Core

W6/D6 May13 — Full Body

W7/D1 May15 — Back, Triceps

Might have sore quads again this week 😂

W7/D2 Mar16 — Quads, Adductors Calves

W7/D3 May17 — Chest, Biceps

W7/D4 May18 — Glutes, Hamstrings

W7/D5 May19 — Shoulders, Core

W7/D6 May20 — Full Body

W8/D1 May22 — Back, Triceps

W8/D2 May23 — Quads, Adductors, Calves

W8/D3 May24 — Chest, Shoulders, Biceps

W8/D4 May25 — Glutes, Hamstrings

W8/D5 May26 — Shoulders, Core

W8/D6 May27 — Full Body

W1/D2 Apr4 — Quads, Adductors, Calves

Community

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