Name: Playbook - Ellen Nieman - Quads & Calves
Uploaded: 2024-03-20T17:09:07.894Z
Duration: 60 min
Description: Quads & Calves

Gina

TRACEY

Brittney Silas 

My legs are screaming!! Great work out though.

Amber Griffin

Brandee

Tokyo

Incredibly thank you Ellen
I follow you on TikTok and love the content and workouts

Courtney

Darvina

Michelle

Holy crap!!! My legs are on fire! Nice workout!!!

Katelynn

Lily

Killer workout! My quads are on fire! 🔥

My quads are on FIRE 🔥🔥🔥 killer workout!

Stephanie

Jordan

Sheyenne

Alexandrea baldwin

Soul crushing! But in a good way. Can't wait to see the results as I add weight to this workout.

It was great.  I mixed it into the Shred 8 wk program.

Rhoda

The AP is easy to use.  Today workout 🍒

Jaime

Legs = DEADDD. definitely one of my favorites🔥

Ryleigh

Today we are hitting legs with a focus on quads and calves. We will work through 4 and exercises and 1 calf exercise!

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

-Keep a slight bend at the front knee- Come straight down until your reach shin height - Pull back up

DB bulgarian split squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet 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

Quads & Calves

Community

More workouts from Ellen Nieman