Name: Playbook - Janet Calderon - W4/D1: Leg Day 1
Uploaded: 2024-01-02T12:08:54.074Z
Duration: 70 min
Description: W4/D1: Leg Day 1

Vanessa Montoya

Marlene Burns

Daniela

Wally

Kayla

Stacye

My gym so ghetto i improvised in my seated toe raise lol. But the leg extensions superset is the death of meeee

Bibi

Absolutely loved this session legs are 🔥

Julijana

Tyler

Had to leave my quads behind because they died. 🥵

Giselle

Maria

Wow... I'm pretty sure if I had a cuss word jar for todays work out I would have a million bucks. Let's see if I can even walk tomorrow. 🫠🫠🫠

Melody Eslava

Barbell Back Squat

Position yourself on a leg press machine with your feet hip-width apart on the platform.
2. Use a relatively light weight—about half of what you’d use for two-leg presses.
3. Press the platform up with both legs to full knee extension, unhook the latches, then put one foot on the floor.

DO IT

Lower the weight until your knee is past 90 degrees. Press backup, stopping just shy of lockout.

Single-leg Leg press

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Raise the padded bar by extending your quads to straighten your legs.
Once your legs are extended, hold this position for 2-3 seconds whilst squeezing your quads.
Slowly lower the padded bar back down towards the starting position without letting the weight stop.

Isometric Hold Leg Extension

Place both feet behind the pad of the machine.
REP: Drive the pad up by squeezing your thighs HARD. Grip the handles for extra support, it should boost the contraction you can achieve in your quads.
TIP: We are performing PARTIAL REPS here. This means we work in the bottom half of the movement, and the goal is to absolutely fry your quads.

Partial Rep leg extensions

Superset legs 1

On a flat bench, lie on your stomach with your hips at end of the bench and your legs hanging off the edge.
Hug the bench with your arms and flare your knees out to your sides so that you can put the soles of your feet together.
Execution: 
Keeping the soles of your feet together, exhale as you lift your feet as high as you can.
Hold for a count of two.
Inhale as you slowly lower your feet back to the starting position.
Repeat for the prescribed number of repetitions.

Banded reverse frog hyperextensions

Load the machine with the appropriate weight, we recommend starting light or even no weight just to get the technique right first.
Sit on the machine placing only your toes and the balls of your feet on the platform.
Lower the lever pads onto your lower thighs, don’t have it too tight or too loose.
Lift the weight up slightly so you can release the safety bar.
Lower your heels until your calves are fully stretched out, whilst inhaling simultaneously.
Raise your heels by pushing up on your toes and the balls of your feet, go as high as possible and hold at the top for about a second. Exhale during this movement.
Repeat the process until you reach your desired number of reps.

Seated Calf Raises

Superset leg 2

W4/D1: Leg Day 1

D Van

I’m back! I’m dead but feel amazing after this workout.

Valennis

Legs on fire, butt pumped! Loved this, thank you for getting me out of bed this morning xxx

Opal

W1/D1: Leg Day 1

It was great, didn’t sweat like this in al longtime😅

Percita

Kristen

Loving back days nowadays more 💪🏼😌

W1/D2: Back Day

The hamstring on the smith machine takes a lot of confidence that I don’t have haha!

Lauren

Great workout, needed that 😊 I was so sore lol

W1/D3: Leg day 2 - Glutes & hamstrings

Alexis

Looking forward to seeing my sexy sculpted shoulders! 💪🏽

Adria

W1/D4: Shoulders

The smith machine workout with glutes kept getting caught. Also I like when you talk through how to set stuff up. I was confused by a lot of the set up

Karina

W1/D5: Leg day 3 - Glutes

Lysandra

W2/D1: Leg Day 1

Jasmine

W2/D2: Back Day

That burn 🔥!!! So good! Great way to start the morning, kicking butt and taking names 💪🏽

W2/D3: Leg day 2 - glutes & hamstrings

W2/D4: Shoulders

W2/D5: Leg day 3 - Glutes

W3/D1: Leg Day 1

Flor

W3/D2: Back Day

W3/D3: Leg Day 2 - Glutes & Hamstrings

Shoulders on fire but I feel stronger 💪🏼💪🏼

W3/D4: Shoulders

Lara

W3/D5: Leg day 3 - glutes

W4/D2: Back Day

I forgot how hard this workout was damn 🥵

Raven

W4/D3: Leg day 3 - Glutes & hamstrings

Day 4, week 4. Glad si checked in even on vacation.

W4/D4: Shoulders

Forgot to check off. But finished day 5, week 4. ✨

W4/D5: Leg Day - glutes

Had to switch gym bc i was outgrowing my old one. But my legs are on fire

W5/D1: Leg Day 1

Crazy how much stronger I feel 💪🏼💪🏼 Love it

Chanel

W5/D2: Back Day

W5/D3: Leg Day 2 - Glutes & hamstrings

💪🏼💪🏼 Strong Women ish 👍🏽👍🏽

I love shoulders 🔥. Day 4, week 5. ✅

W5/D4: Shoulders

W5/D5: Leg day 3 - glutes

W6/D1:Leg Day 1

W6/D2: Back Day

Forgot to close it but great leg day 😎🔥

W6/D3: Leg Day 2 - Glutes & Hamstrings

W6/D4: Shoulders

Im starting to like this app cant wait to finish it all. ❤️

Jolina kay

Lisa

Finally! So happy I made it and the cheeks finished off strong. Day 5, week 6. 🫶🏽✨🔥

W4/D1: Leg Day 1

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