Name: Playbook - Leticia Martinez - W4/ D4 LEGS (Quads & Calves)
Uploaded: 2023-02-13T00:47:24.956Z
Duration: 50 min
Description: W4/ D4 LEGS (Quads & Calves)

Adding in some variety on this leg day! get ready for some barbell and plyometric work🥳

Safely place a barbell on your shoulders. 
Push through your heels and extend your legs slightly.
Bend your knees again to return to full squat position. Continue this pulse action for the specified number of repetitions.
8 reps each set. Rest 1:30 in between each set.

Barbell Pulsing Squat

You will complete these 2 exercises before resting 1:30. 3 sets.

Starting position: Stand with your feet hip or shoulder-width apart, toes pointed straight ahead. Tighten your abs and hold the kettlebell at chest height by holding the sides of the handle. Pull the dumbbell close to your body and squeeze your shoulder blades together. 
Sit your hips back and bend your knees to lower yourself into a squat. Keep the chest up as you squat and squat as low as you can while keeping your back straight (when your back starts to round, that's too low). 
Drive through the feet as you stand and squeeze your glutes as you return to a tall standing position.

Goblet squats

Box jumps are a quintessential plyometric move where you jump from the floor up onto an elevated surface, like a box. This exercise is high impact, targeting your: quads. glutes. Make sure to start off low before going with a higher box. You can modify this exercise with jump squats. Thing of driving through your hips to get full extension.

Box jumps

Superset 1

You will complete this exercise only! rest 1 minute in between each set.

Hold a dumbbell on the opposite side of the leg on the bench. Your knee bent to 90°. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out.
Push through your top foot to raise your body over the platform, your back leg suspended in the air. Try your best to not let yourself push yourself up with the leg going down to the ground.

Dumbbell step up (left)

Dumbbell step up (right)

Sit on the machine with a weighted pad on top of your lower legs. Then you use your quads to repeatedly extend your knees and lift your lower legs. Hold 2 seconds at the top. 8 reps in total, rest 1 minute in between each set.

Leg extensions

Dumbbell Step-ups

W4/ D4 LEGS (Quads & Calves)

#1 START HERE

W1/D1 LEGS

W1/D2 UPPER BODY

Maria

W1/D3 LEGS

W1/D4 UPPER BODY

W1/D5 LEGS

W2/D1 LEGS

W2/D2 UPPER BODY

W2/D3 LEGS

W2/D4 UPPER BODY

W2/D5 LEGS

W3/D1 LEGS

W3/D2 UPPER BODY

W3/D3 LEGS

W3/D4 UPPER BODY

W3/D5 LEGS

W4/D1 LEGS

W4/D2 UPPER BODY

W4/D3 LEGS

W4/D4 UPPER BODY

W4/D5 LEGS

W5/D1 LEGS

W5/D2 UPPER BODY

W5/D3 LEGS

W5/D4 UPPER BODY

W5/D5 LEGS

W6/D1 LEGS

W6/D2 UPPER BODY

W6/D3 LEGS

W6/D4 UPPER BODY

W6/D5 LEGS

W7 / D5 LEGS

W7/ D3 LEGS

W7/ D2 UPPER BODY

W7 / D1 LEGS

W7/ D4 UPPER BODY

W8 / D1 LEGS

W8 / D5 LEGS

W8/ D4 UPPER BODY

W8/ D3 LEGS

W8/ D2 UPPER BODY

W4/ D4 LEGS (Quads & Calves)

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