Name: Playbook - Kelli Rose - W1/D1 Legs - quads, calves
Uploaded: 2023-10-23T12:49:44.577Z
Duration: 75 min
Description: W1/D1 Legs - quads, calves

First workout after surgery, I loved it. It was pretty difficult for my little muscles but cannot wait to see myself at the end of week 4.

Kimberly

Janet

Briana

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

- Begin standing with your feet shoulder width apart and a barbell across your upper back
- Inhale, looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes
- Continue bending your knees until your upper legs are parallel with the floor
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position

Barbell Back Squat

- Begin standing with your feet close together, both heels elevated and a barbell across your upper back
- Inhale, looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes
- Continue bending your knees until your upper legs are parallel with the floor
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position

Barbell Heels Elevated Narrow Squat

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under the top edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position

Goblet Squat

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extension

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg
- Alternating back and forth, walking forward

Walking Lunges

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves

Calf Raise

Superset

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

W2/D3 Legs - glutes, hamstrings

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

I love back and shoulders most and enjoy working them

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W1/D1 Legs - quads, calves

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