Name: Playbook - Kelli Rose - W3/D1 Legs - quads, calves
Uploaded: 2023-10-23T12:49:44.894Z
Duration: 75 min
Description: W3/D1 Legs - quads, calves

Astric

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

Vanesa Heraldez

- 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 hip width apart and a dumbbell in each hand at your sides 
- 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

Dumbbell Reverse Lunge

- Position your feet shoulder width apart on the provided platform and position your shoulders under the pads provided
- Knees should be slightly bent
- Grasp the provided handles at shoulder height with both hands
- Begin exercise by standing up with the weight and pulling handle out that is holding up the weight
- Now, squat down by bending at the knees until your butt is about even with your calves
- Drive your feet into the platform and return to starting position

V-Squat

- 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

Leg Press Calf Raise

W3/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

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

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

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 😩

W3/D1 Legs - quads, calves

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