Name: Playbook - Janet Calderon - W1/D1 Home leg day - quads/glutes
Uploaded: 2024-01-02T12:08:53.666Z
Duration: 60 min
Description: W1/D1 Home leg day - quads/glutes

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

I had to modify some of the exercises as one of my wrists cannot withstand weight from a flat position, but all the exercises were easy to follow and perform.

Danyelle

Short, sweet & sweaty!! Loved the challenge.

Christie

Great workout! Nice burn for the glutes and quads.

Shantel

1st workout in many many months and I was dripping sweat. It felt amazing from start to finish.

Jasmine Rose

Yami Sorayah

Couldn’t finish previous review. The workout itself was great and hard af. Just suggest an intro for the start. Will be easy for newcomers and those unfamiliar to know how it works and what equipment they’ll need. :)

Jackie

I think it would be helpful to have a short verbal intro at the start of the workouts to let you newcomers know how this works and what equipment you’ll need, similar to how Peloton does these guided/pre-recorded ones. As a first timer, I was surprised that the start of the workouts just get right to it and I wasn’t prepared as I had to exit the video and then go look at all the other videos to see what I would need and not be distracted by ‘trying to figure it out’ mid workout. Workout itself was great.

Any alternatives if we do not have a bench? Such as for step ups? How can we improve our wrists? I feel like mine are weak so they hurt when I do multiple exercises on my hands and knees or I’m doing it wrong

Daniella

Starting this home program over. This class kicked my butt for the second time!

Alison Wright

First workout in the app and it was great!!!!

Stephanie Orozco

Doing this one again to start the years off strong 🌱💪🏽

Patricia

Malerie

Sorry meant to put 5 stars it won’t let me go back!!!!

Kierra Jenkins

ForHerSoul

Such a great and simple but super effective workout! Thank you!

Naomi

Loved it so much! Looking forward to some progress. You’re an inspiration!

Rubi

Kendra

Paige

F**king Great!!!! Leg days are DEF my favorite. Thank you!!

Zujeiry

Jeannie

Andry

Naarah

Stellar workout!! The format along with the workouts are nicely paced, target the appropriate areas. Looking forward to complete this 4-week journey. On the 6-week right after. Great job Janet!!! Bravo!!! 😘

N I U R K A 

Great!!! Challenging but overall effective

Sierra

Rayza

While the cats away the mice play! I’ve been indulging as if I’m on vacay with you. So this workout was something else. Time to get serious!

Lara

Júlia Éliás

You look so beautiful,  it’s inspiring. Love the workouts do far ! 💜

marjorie

Not too hard but not easy either, thought it was the perfect balance to start off with !

Jade

Merry Geremew

Desirae

These home workouts help out today !!!! With the flooding storm it was not possible to hit the gym. This was a great workout for my 🍑😌

Joanne Carrillo

Adry

Ricella

Loved it always pushing me!!! I’m glad I am getting back to this!

Jeannette

Killer workout! But the energy in the Challenge is even better 💛

Gloria

Taylor

Victoria Prince

Gabriella

Thought it was an easy workout...but it turned out to be a killer! Why am I so sweaty Janet! 😅

Nikkita

Can't wait to keep pushing myself with this!

Fabrice Nozier

Would have loved to be able to cast to the tv. Also, an auto loop into the next workout would be great versus needing to stop to transition to the next set. Great workout overall!

Kymberly

Let’s just say my Quads are BURNING ! But it’s a good burn 😂

Tatyana

Hi Janet, it was amazing thank you so much ❤️

Katrina

Maribel

1. Have your hands on the floor in front. knees bent so that they do not touch the floor.  Make sure your chest is up and core is tight.  

3. Start with your hips up in a pike position. For many this'll test your tight hamstrings and act as a good dynamic stretch.

4. Keep your toes on the floor and pike up squeezing your thighs, drop your knees towards the floor without letting them touch the floor fully. 

5. As you extend your knees raising your hips again, squeeze your quads like you would in a leg extension machine. If your bodyweight isn't difficult enough, then use a band to add resistance.

Quadruped leg extensions

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Goblet squat

"Stand up straight while holding a dumbbell placed on your sides.  This is your starting position.
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Step ups - Quad focus

Press the feet into the ground about hip-width apart, hold one dumbbell in each hand and rest them on top of the hips to add external resistance. Slowly lower the tailbone towards the floor while holding the weights on the hips, and to return to the top press both feet into the floor and squeeze the glute muscles.

You can add bands for more resistance

Glute Bridge

Step 1: Sit on a flat bench with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.

Step 2: Put a resistance band around both 
legs at the knees.

Step 3: In one motion, push your knees away from each other and then push back to touching each other. It should look like your are doing a butterfly with your knees.

Banded hip abductors

Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
Begin to lift your foot and knee off the ground. Point your foot and drive your toes straight back, using your glute to reach your leg as high as it can go while your pelvis and hips stay parallel to the ground.
At the top, kick your leg outward on the descent, drawing a half circle with your toes.
When your foot reaches the ground, bring your knee back inward toward your chest, pausing for 1 second, and then reaching back out.

Banded Donkey kicks

Superset

W1/D1 Home leg day - quads/glutes

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

W1/D1 Home leg day - quads/glutes

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