Name: Playbook - Legal Weight ✖️ - All Quads!
Uploaded: 2026-06-07T13:54:59.579Z
Duration: 60 min
Description: All Quads!

Sandra

It’s leg day & we’re hitting Quads! 

Volume training with minimal exercises.
Let’s work💪🏽

Set the treadmill incline to 10% or higher. Your speed will be between 0.9-1.3

Start by dropping 1 knee down, tapping the treadmill then the other leg. Just as you would for a standard bodyweight lunge. 

I suggest holding onto the rails as I’m doing in the demo.

Bodyweight Walking Lunges, treadmill

Circuit 1

Place bar onto your upper or lower traps. Push hips back as you descend to parallel. Foot placement should be hip width or slightly outside of the hips.

Smith Machine Squats

Place bar on upper or lower traps. Get into a split squat stance with one leg in front of the other. For a Quad biased split squat, your front knee should go over the toe. Your back knee should tap the ground for full ROM.

Smith Machine Split Squats

Circuit 2

This will be a drop set. 
 You’ll need 2 sets of dumbbells. 
1 heavy
1 moderate/light 

Do 10 reps with the heavy set of DBs

Drop them & pick up the lighter pair of DBs & do 10 more

Drop those and do 20 bodyweight. 

That’s 1 set.
You will do this twice

Hold DBs by your side as you take a step forward. Keep chest/torso down, pushing all your weight onto the forward leg. Knee touches ground.

Dumbbell Walking Lunges

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

Bodyweight Walking Lunges

Circuit 3

Place your feet low on the plate with a narrow stance. Hold onto the handles tight to activate your core and prevent your hips from lifting off of the machine. Full ROM, knees to your chest.

If your heels lift off of the plate when descending, it may be due to poor ankle mobility so you can move your feet up a little higher. 

Remember, knee over toe for Quads.

Leg Press *Quad Focused

Elevate your heels on a plate or wedges. Load a plate in the front of your body. Slowly descend as far down as possible.

Plate loaded cyclist squat

Circuit 4

All Quads!

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Quads & Glutes

Upper Pull S&C

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

All Quads!

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