Name: Playbook - Christina Stephenson - W1/D4 Jun1 — Quads, Calves
Uploaded: 2024-01-16T21:30:59.403Z
Duration: 65 min
Description: W1/D4 Jun1 — Quads, Calves

Well my quads might just feel it tomorrow after that one 💪🏼

Sheryl

That’s a leg pump I haven’t felt in a while

Christina

Happy Thursday! 

Welcome to the second leg day of this split. I would encourage you to use the logging feature for the first few main lifts at least.

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

Rep Range: 10-15R
Modification: dumbbell leg extension OR bodyweight leg extension (kneeling falling tower)

Machine Leg Extension

Rep Range: 8-10R
Modifications: barbell back squat OR heels elevated goblet squats

Front Squats (or Back Squat)

Rep Range: 4-6R
Modifications: bodyweight leg extensions/falling towers OR heels elevated leg extensions OR leg extensions with pause 

Cues:
— Hold onto a squat rack for assistance 
— Go onto tippy toes and engage core and glutes to let body stay in a neutral spine
— Bend knees towards the ground while keeping glutes engaged and upper back leaning back/in line with torso 
— Engage glutes and push yourself back up into a standing position (without letting hips drop)

*these target the quads significantly - the more your knees travel over your toes, the more your quads are stressed*

Assisted Sissy Squats

Rep Range: 6-8R per side
Modifications: no weights, regular split squats (don’t elevate back foot)

Bulgarian Split Squats

Reps: 20R total
Modification: no weights, tap feet together in between each lunge step for extra stability/rest

Dumbbell Walking Lunges

Rep Range: 6-8R weighted into 10R bodyweight 
Modifications: no heel elevation, no band

Heels Elevated Spanish Squats (Drop Set)

Rep Range: 15-20R
Modification: no deficit

Deficit Calf Raises

Superset

W1/D4 Jun1 — Quads, Calves

W1/D1 May29 — Glutes, Hamstrings, Abductors

W1/D2 May30 — Back, Biceps

W1/D3 May31 — Chest, Triceps

W1/D5 Jun2 — Full Body

W1/D6 Jun3 — Shoulders, Accessories

W2/D1 Jun5 — Glutes, Hamstrings, Abductors

W2/D2 Jun6 — Back, Biceps

W2/D3 Jun7 — Chest, Triceps

W2/D4 Jun8 — Quads, Calves

W2/D5 Jun9 — Full Body

W2/D6 Jun10 — Shoulders, Accessories

W3/D1 Jun12 — Glutes, Hamstrings

Pull ups were hard but I got them done! 💪🏼

W3/D2 Jun13 — Back, Biceps

Really enjoyed how simple but effective this workout was!

Larysa

W3/D3 Jun14 — Chest, Triceps

W3/D4 Jun15 — Quads, Calves

W3/D5 Jun16 — Full Body

W3/D6 Jun17 — Shoulders, Accessories

Monday Monday time to work those glutes! 💪🏼

Loved this workout! Subbed out one thing to make it work for me - great leg and bum burn

W4/D1 Jun19 — Glutes, Hamstrings

W4/D2 Jun20 — Back, Biceps

W4/D3 Jun21 — Chest, Triceps

W4/D4 Jun22 — Quads, Calves

W4/D5 Jun23 — Full Body

W4/D6 Jun24 — Shoulders, Accessories

W5/D1 Jun26 — Glutes, Hamstrings

Pull ups love them and hate them equally 😊

W5/D2 Jun27 — Back, Biceps

W5/D3 Jun28 — Chest, Triceps

W5/D4 Jun29 — Quads, Calves

W5/D5 Jun30 — Full Body

W5/D6 Jul1– Shoulders, Accessories

W6/D1 Jul3 — Glutes, Hamstrings

W6/D2 Jul4 — Back, Biceps

W6/D3 Jul5 — Chest, Triceps

Have a feeling I’m going to be feeling my quads again for the next couple of days 💪🏼

W6/D4 Jul6 — Quads, Calves

Always love a full body workout! But especially loved that one! Thanks 😊

W6/D5 Jul7 — Full Body

W6/D6 Jul8 — Shoulders, Accessories

Jordana

W7/D1 Jul10 — Glutes, Hamstrings

Whew got my heart rate up for that one 💪🏼

W7/D2 Jul11 — Back, Biceps

W7/D3 Jul12 — Chest, Triceps

W7/D4 Jul13 — Quads, Calves

This was a fun and different workout - enjoyed making use of the kettlebells!

W1/D4 Jun1 — Quads, Calves

Community

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