Name: Playbook - Legal Weight - All QUADS!
Uploaded: 2024-04-01T13:50:10.234Z
Duration: 75 min
Description: All QUADS!

Kaitlin

Leg day again 🥳 Today will be a knee dominant workout focusing on our Quads. Let’s get it!!!

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Warm Up

The leg extensions will be a drop set for each set.
Set the weight for 10 reps, lower it do 10 more. Lower it one last time for a final 10 reps. 
(4 rounds/sets total)

Adjust seat, keep back & hips down by holding onto the handles as you extend your legs. Slow tempo always. Don’t rush through the reps

Leg Extensions

Walking lunges but you're leading with one side only. Make sure your knee touches the ground

Dumbbell Zombie Lunges

Circuit 1

Grab a pair of wedges or plates to elevate your heels. Feet hip width apart. Squat to parallel or below

Smith Machine Cyclist Squat

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down. Try not to push off too much on the trailing leg

Dumbbell Step Ups

Circuit 2

Place feet high on the plate, close together (narrow stance). Make sure your back stays flat against the back pad as your descend. Legs should hit parallel for each rep. If you’re having trouble getting low, move your feet higher up onto the plate.

Hack Squat *narrow stance

Clean a dumbbell or kettlebell into a goblet position. Take a step back so both legs are 90°. Drop your rear leg down, knee should touch the ground or at least be within an inch of it.

Goblet Split Squat

Circuit 3

Stand on a plate or riser, heels only, toes slightly pointed outward. Push knees out as you descend.

Bodyweight Cyclist Squats

Circuit 4

All QUADS!

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

All QUADS!

Community

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