Name: Playbook - Miss Ikonic - W4/D1 Quads & Hammies
Uploaded: 2024-04-12T13:08:24.799Z
Duration: 120 min
Description: W4/D1 Quads & Hammies

Walking out the gym funny🔥🔥🦵🏾

Nikki

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

- Push hips to the sky
- Slide slowly 
- Engage hamstrings

Warm up - Slider Reverse Curls

- 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

- Progressively add weight each set
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you slowly lower, sitting back and down
- Reach parallel and push through your heels to come back up

Eccentric Barbell back squat

- Complete 5 Deficit Barbell RDLs straight into 5 Toe-elevated RDLs 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Superset: Barbell RDL to Toe-elevated RDL

- 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

- Bring your heels towards your glutes & hold for 3 seconds each rep
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls + 3 sec hold

- Superset: 8 reps - toes out, 8 reps - toes parallel, 8 reps - toes in = 1 set 
- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

🚨Leg extensions Superset 8,8,8

W4/D1 Quads & Hammies

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 🔥🔥🔥🏋🏾‍♀️🤸🏾‍♀️

krystal

W1/D1 Quads

Deana

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

W4/D1 Quads & Hammies

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