Name: Playbook - Kelli Rose - W2/D1 Legs - quads, calves
Uploaded: 2023-10-23T12:49:44.872Z
Duration: 75 min
Description: W2/D1 Legs - quads, calves

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

Gabriela

Fiona

Jalen

- Place the bar just underneath shoulder height (a bit lower than you would for back squats)
- Squat down underneath the bar with your feet roughly shoulder-width apart
- Raise your arms out in front of you (think front raise) until your shoulders touch the bar
- There should be a 90-degree angle between your upper arm and torso
- Keep the elbows forward but bring your hands back to grasp the bar with your fingertips
- Unrack the bar and position your feet shoulder-width apart
- Inhale, brace your core, squeeze your shoulder blades together, and then sit straight down
- Squat until you break parallel and then explode up by pushing through your entire foot

Barbell Front Squat

- Begin standing with your feet elevated and a barbell across your upper back
- Step backward 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 front foot and extend both knees to raise yourself back up to starting position
- Complete desired reps then repeat on the opposite side

Barbell Elevated Reverse Lunge

- Sit down on the machine and place your legs on the platform directly in front of you at a close (hip width) foot stance
- By bringing your feet closer together you will work the outer thigh muscles
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- As you inhale, slowly lower the platform by flexing at the hips and knees, until your upper and lower legs make a 90-degree angle
- Pushing through the midfoot and heels, drive the platform up to the starting position, by extending at the hips and knees, as you exhale
- Repeat for the recommended amount of repetitions, locking the platform in the safety pins properly once you are done

Narrow Stance Leg Press

- 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

- 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

- 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

W2/D1 Legs - quads, calves

Janet

Briana

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

Carly

W1/D1 Legs - quads, calves

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

Hazel

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.

Baylee

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

Caitlyn

W1/D5 Full Body

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 😩

W2/D1 Legs - quads, calves

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