Name: Playbook - Miss Ikonic - W1/D1 Quads
Uploaded: 2024-04-01T22:39:36.132Z
Duration: 90 min
Description: W1/D1 Quads

Whew 😮‍💨 that was a great first day for me! Can’t work for day two 💗

Baby when I got done with the warm up I was like Lord here we go. Wasn't sweating bad but was already starting. Workout was nice can't lie. Legs are on 🔥🔥🔥🏋🏾‍♀️🤸🏾‍♀️

Nikki

krystal

Great!  I love a challenge.  I was able to actually do front squats without giving up.

Deana

This will be a moderate quad focused day, try to complete the reps and sets as advised – push through!

- Begin with your feet wide, and toes slightly turned out
- Left side to right side = 1 rep 
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level
- You can do this with bodyweight if you are a beginner

Dumbbell cossack squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Progressively add weight each set ie add 5 to 10 lbs each set 
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Place deficit under front foot to increase difficulty and range of motion 
- Repeat the exercise on both legs 
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs and point toes in engaging your quads (outer quad focus) 
- Pause at the top and lower slowly

Leg extensions (toes in)

W1/D1 Quads

I loved the circuit, it was time for me to switch my program up and I feel the pump with this one. I’m glad I chose you!

Ejay

W1/D2 Core Circuit

Great!  Very challenging however it was worth it

🔥🔥🔥🔥💪🏾🤸🏾‍♀️🏋🏾‍♀️ I was nervous being I had to move around but really enjoyed it

W1/D1 Quads

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