Name: Playbook - Legal Weight - All Quads!
Uploaded: 2024-03-14T13:40:04.123Z
Duration: 75 min
Description: All Quads!

Big leg day today! 🦵🏽 It’ll be knee dominant so we’re focusing on Quads. Reps are low so let’s try to challenge ourselves with the weights and go heavier. Slow tempo & pause all reps on the leg extension & leg press.
Let’s work

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

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Warm up

The leg extensions will be 4 sets.
Each set will be a drop set. Do 15 reps, lower the weight and do 15 more.

The zombie lunges are only 3 sets.

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.

Dumbbell Zombie Lunges

Zombie lunges are leading with the same side leg  instead of alternating left to right.

Bodyweight 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

Clean KB into a front rack. Place that foot (heel) onto a wedge or plate for elevation. Descending into a split squat, drive that knee over the toe.

Kettlebell Split Squat,heel elevated. *front rack

Circuit 2

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

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 3

The finisher is just 1 set of bodyweight walking lunges. If you have access to a treadmill, I’d like you to do the lunges on there. 

Set the incline to 10%, speed around 1.0-1.2 

You may hold onto the rails for this one. Make sure as you’re lunging, you tap your knee to the treadmill or if you’re not using the treadmill, tap your knee to the ground.

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

Bodyweight Walking Lunges

Finisher 🥵

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

Kaitlin

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

All QUADS!

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

All Quads!

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