Name: Playbook - Jess Guinan - D5 | Quads + Calves | 4/26
Uploaded: 2024-04-26T04:56:54.441Z
Duration: 90 min
Description: D5 | Quads + Calves | 4/26

- Elevated Heel Back Squats (5 sets of 6) 
NOTE: do a warmup set, go pretty heavy on these, but focus on form! Nice and slow.

- Leg Extension (4 sets of 12) 

- Elevated Heel Goblet Squats (4x10)

SUPERSET
- Alt Forward Lunges (4x10 ea)
- Calf Raises (4x12)

- Elevate your heels using two 5lb plates, placing them shoulder width apart. Only your heels should be on the plates, your toes should be on the ground. 
- Brace your core by bringing your belly button towards your spine. Place your shoulders evenly underneath the bar, and slightly squeeze your shoulder blades together so that the bar is resting on your traps. 
- Squat down until your legs make at least a 90 degree. 
- Drive through your heels to come back to a standing position, remembering to keep your core tight and your chest big. Do not let the bar bring your torso down. 
* Push your hips back slightly when you squat down so that you do not place your weight on your toes.

Elevated Heel Barbell Squats

- Place your hands on the hand bars and keep your butt on the seat at all times. 
- Exhale and extend your legs until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
- Exhale and lower the weight back to starting position SLOWLY - count to at least three before coming to the bottom.
- Do not let the weight slam down. Keep the resistance at the bottom for at least 1 Mississippi before extending your legs again.

Seated leg extension

- elevate your heels on either a plate or a thin, flat bar. Your feet should be pretty close together. 
- hold the dumbbell close to your chest
- keep core tight, back straight 
- squat down to at least ninety degrees. if you cannot squat to 90 degrees, if you lean forward too much, or if your back bends, decrease weight. you want to keep good form throughout the full movement before you go up in weight. 
- drive through your heels to return to a standing position.

Heels elevated dumbbell goblet squat

- Alt Forward Lunges (4x10 ea)
- Calf Raises (4x12)

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternate legs with each rep

Barbell forward lunge

- Place the balls of your feet on a rack or calf block and let your heels hang off the edge. 
- Push off of the balls of your feet onto your tippy toes, until you feel a stretch in your calves. 
- Slowly come back down until your heels are almost touching the ground.

D5 | Quads + Calves | 4/26

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