Name: Playbook - Katie Becknell - W1/D3 Quads & Calves
Uploaded: 2024-04-23T23:47:50.574Z
Duration: 60 min
Description: W1/D3 Quads & Calves

I give 5 stars but my phone skipped at 1 and couldn't go back

Gemma

Barely walking out of the gym after this 🔥🔥

Irina

I always have trouble targeting my quads - this was perfect! The form suggestions really helped me

Annie

Abigail

Alison

4x8 back squat
3x10 dumbbell elevated goblet squat
3x10 dumbbell bulgarian split squat
3x10 leg press
3x15 quad extension
3x15 calf raise

SET UP:
Find an open squat rack or you could also use a smith machine, hack squad machine, any squat machine that you like / is available to you! Or you could also use two dumbbells. 

You want to make sure that the barbell is racked just below the tops of your shoulders so that you can unrack it easily by slightly bending to get under it, then pressing up to stand and taking a step back. 

FORM TIPS:
You want the barbell to sit on top of your traps/shoulders, NOT ON YOUR NECK!

To unrack the barbell, you should place both feet under the bar and push up with your legs to lift the bar out of the rack and step back. If you push up and cannot clear the racks with ease, place the barbell back on the racks, get out from underneath the barbell, move the barbell off the racks and lower the racks. 

Once you have unracked the barbell, step back about 1-2 steps. Far away enough from the squat rack that you wont hit it on the descent of the squat but not too far where you are no longer above the safety bars. 

For your stance, this might be different for every one depending on your leg and your femur length. Start with your feet at hips width apart and toes slightly pointed out and squat down. If this doesnt feel comfortable for you you can either widen or narrow your stance and play around with the rotation of your foot. Because of the way my legs are, my stance is slightly wider than shoulder width apart and feet rotated about 45 degrees outward. 

Once you have your stance down, BRACE your core (inhale deeply, filling your belly then flex your abs as if some one was about to punch you in the stomach) by doing this you will reduce the risk of injury and create tension and stability to help you in your squat. Lower down pushing your butt back, trying to get your femur to parallel with the ground, making sure your knees track inline with your toes (you do not want your knees to cave in at any point during the squat). Once you reach the bottom position, push through your entire foot to get you back up. 

WEIGHT:
ALWAYS START WITH THE BARBELL ALONE. Always do a few practice reps with the barbell itself to make sure your form is correct and determine if any part of your body is tight / needs more warm up!! Super important to warm up both your hips and ankles for this movement. 

Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Back Squat

SET UP:
Grab either a 35 or 45 lbs plate and place it on the floor, you want about a 1-2 inch heigh surface to place your heels on. Then grab a single dumbbell and place it vertically in front of the plate. 

FORM TIPS:
Place your heels on the plate and toes on the floor creating a slight incline, this will help to target your quads more during the movement.

To pick up the dumbbell, place both palms on either side of the SIDE OF THE DUMBBELL. Then press up through your feet to the starting position. 

Like with any squat you do not want your knees caving in so make sure the are always inline with you toes as you move through the squat. 

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Elevated Goblet Squat

SET UP:
Find either a flat bench or a box thats about the height of your knees. Then grab a single dumbbell. 

FORM TIPS:
To set up for this movement, I usually start by placing one foot on the bench / box then lowering my knee down to the ground. If your knee cannot touch the ground then the bench / box is too high for you. Once your knee is on the ground, make sure that the opposite leg (the one that is now kneeling) is at a 90 degree angle. Now that you are in the correct position, grab the dumbbell with the arm opposite to the kneeling leg and press through the front foot to the starting position. 

For this Im actually showing you guys the more glute biased bulgarian split squat (I know this is supposed to be a quad day but wanted to throw a little booty in there for ya 🤪). Slightly lean forward and on the descent move on a diagonal line rather than straight up and down, this will help target the glutes more. But DO NOT push yourself back up with the back leg at all, only use the front let, driving through the heel of your foot to get you back up to the starting position!!

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bulgarian Split Squat

SET UP:
Find the leg press machine and BEFORE ADDING ANY WEIGHT figure out how to unrack and rack the weight slider. Each machine is different but they should all have images / instructions on how to do this. Usually its a lever by the seat. Youll likely have to push the weight plate up slightly then either press out or down to remove the safety and do the reverse to rerack!

FORM TIPS:
To target your quads during the leg press, place your feet at hip distance apart and low on the plate. Lower down until your calves are parallel with the floor, legs about 90 degrees, then drove through the foot to press the plate back up. 

WEIGHT:
Start with a moderate weight then increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Leg Press

SET UP:
Find the seated leg extension machine in your gym.

FORM TIPS:
Make sure your knees are in line with the pivot point of the machine. Find essentially the ‘joint of the machine and make sure you are aligned in the right position for you. Flex your feet and and push the bar away from your body until your legs are in a straight line.

WEIGHT:
Start with a light / moderate weight, we are doing more reps less weight for this exercise. Stay with the same weight each set unless you are getting to that 15th rep with ease. Your quads should be on FIRE at the end of each set, if they are not, up the weight.

Quad Extension

SET UP:
You can use a machine like the one I’m using in this video or any other calf machine you have available at your gym. If you don’t have access to any machines you can also grab a plate or use any surface where when you place the ball of your foot on the edge and lower your heel down a few inches your heel doesn’t touch the ground. And grab either a dumbbell or a plate with a handle (whatever your preference is or whatever is available)

FORM TIPS:
For this movement youre essentially going to lower down until your ankle can’t bend anymore, feeling the stretch in your calf. Then pressing through the ball of your foot until your on your tippy toes. 

WEIGHT:
Start with a moderate weight then increase the overall weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Calf Raise

W1/D3 Quads & Calves

Emily

W1/D1 Glutes & Hamstrings

Megan

This work out was fun to do! I enjoyed it

Maria

W1/D2 Chest, Shoulders, & Triceps

Kicked my butt. Regretting that today is a hair wash day after this

W1/D4 Back & Biceps

Sarah Mac

Love the simplicity and intention of this workout⭐️⭐️⭐️⭐️⭐️

Mychal Martinez

kristen

W1/D5 Cardio & Core

Great workout! Have to move touch downs/extensions to Friday because of workout but still legs were SHAKEN

Johanna

Amelia

W2/D1 Glutes & Hamstrings

Christian

Keiona

W2/D2 Chest, Shoulders, & Triceps

Hallie Saunders

Heather

Made me weak!!!! Bloody great sesh 😮‍💨

Simone Vanzati

W2/D3 Quads & Calves

i mean last time i did this i was dying, this week i was doing much heavier weight but i don’t really feel it like i did. last week, what should i do?

Enough to feel a good burn without leaving me depleted for work tomorrow 🤣

W2/D4 Back & Biceps

W2/D5 Cardio & Core

W3/D1 Glutes & Hamstrings

Caity

TYLER

W3/D2 Chest, Shoulders, & Triceps

Thaila

W3/D3 Quads & Calves

W3/D4 Back & Biceps

this was great! i’m just sick i couldn’t complete the full interval real sprints but the ab workout is a killer for sure!

W3/D5 Cardio & Core

Lillie

W4/D1 Glutes & Hamstrings

W4/D2 Chest, Shoulders, & Triceps

Adianez

having so much fun perfecting this workout 🤩

Katie

W4/D3 Quads & Calves

Arms are both on fire and feel like jelly

W4/D4 Back & Biceps

W4/D5 Cardio & Core

The lunge+touchdown combo kills me every time

love this program and have gotten so many physique compliments since starting it!

W1/D3 Quads & Calves

Community

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