Name: Playbook - Kelli Rose - W4/D1 Legs - quads, calves
Uploaded: 2023-10-23T12:49:44.907Z
Duration: 75 min
Description: W4/D1 Legs - quads, calves

Briana

- 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 elevated, 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 front foot and extend both knees to push yourself back up to starting position
- Alternate legs each rep until desired reps

Elevated Alternating Forward Lunges

- Sit down on the machine and place your legs low on the platform directly in front of you at a close (hip width) foot stance
- Placing the feet low on the foot pad totally shifts the stress loading pattern of the exercise onto the quads
- 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

Low Feet Leg Press

- 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

Superset 1

Leg Press Calf Raise

- 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
- Point your toes inward
- 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

Toes In Leg Extension

- 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
- Point your toes outward
- 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

Toes Out Leg Extension

Superset 2

W4/D1 Legs - quads, calves

Janet

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

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 😩

W4/D1 Legs - quads, calves

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