Name: Playbook - Ellen Nieman - W1/D3 Quads & Calves
Uploaded: 2024-03-20T17:09:07.883Z
Duration: 60 min
Description: W1/D3 Quads & Calves

Shelby Koehling

Courtney

Kassie

Catherine

Stephanie

Sherry

Casey

Nothing like a little 🔥 for my birthday!

Ricci

Shelbert

Hilary

Before this one I thought I worked out my legs🙀

Naomi

Danielle

Jordy

Sami

10 reps for each leg & each motion (front to back & side to side)

Leg swings

- 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

Smith machine reverse lunges

Hack squat

Dumbbell sumo goblet 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

W1/D3 Quads & Calves

CAROL

First time back in the gym. Felt great. Feel super weak but once I keep it up it’ll feel better. Ready to get back into shape!

Stacey

W1/D1 Chest, Triceps & Shoulders

Did this workout again today since the app didn't save my workout! Still got my tired

Lauren

W1/D2 Back & Biceps

W1/D4 Chest, Shoulders & Triceps 2

Amazing as always! This was one of my favorite sessions!

New type of curls unlocked. And I love them! 🔥

W1/D5 Back & Biceps 2

Margaux

Week 1☑️ and coming straight off the new beginnings 5 program, definitely feel and see progress and growth.

W1/D6 Hamstrings & Quads

Kyle

W2/D1 Chest, Triceps & Shoulders

Great workout looking forward for tomorrow

Great got to get ready for the Florida summer

Tokyo

W2/D2 Back & Biceps

W2/D3 Quads & Calves

W2/D4 Chest, Shoulders & Triceps 2

My gym doesn’t have that equipment but overall great workout 🏋️

W2/D5 Back & Biceps 2

Love this set, love the deadlift!! 🦵🏻🥵👍🏻

W2/D6 Hamstrings & Quads

W3/D1 Chest, Triceps & Shoulders

W3/D2 Back & Biceps

W3/D3 Quads & Calves

W3/D4 Chest, Shoulders & Triceps 2

W3/D5 Back & Biceps 2

W3/D6 Hamstrings & Quads

W4/D1 Chest, Triceps & Shoulders

W4/D2 Back & Biceps

W4/D3 Quads & Calves

W4/D4 Chest, Shoulders & Triceps 2

Michele

W4/D5 Back & Biceps 2

Not exactly sure in the lunges if it's 10 per leg or ten total

Fallan

W4/D6 Hamstrings & Quads

W5/D1 Chest, Shoulders, & Triceps 3

W5/D2 Back & Biceps 3

W5/D3 Quads & Calves 2

W5/D4 Chest, Shoulders, & Triceps 4

W5/D5 Back & Biceps 4

W5/D6 Hamstrings & Quads 2

W6/D1 Chest, Shoulders, & Triceps 3

W6/D2 Back & Biceps 3

W6/D3 Quads & Calves 2

W6/D4 Chest, Shoulders, & Triceps 4

W6/D5 Back & Biceps 4

W6/D6 Hamstrings & Quads 2

W7/D1 Chest, Shoulders, & Triceps 3

W7/D2 Back & Biceps 3

W7/D3 Quads & Calves 2

W7/D4 Chest, Shoulders, & Triceps 4

W7/D5 Back & Biceps 4

W7/D6 Hamstrings & Quads 2

W8/D1 Chest, Shoulders, & Triceps 3

W8/D2 Back & Biceps 3

W8/D3 Quads & Calves 2

W8/D4 Chest, Shoulders, & Triceps 4

W8/D5 Back & Biceps 4

W8/D6 Hamstrings & Quads 2

W1/D3 Quads & Calves

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