Name: Playbook - Nathalie Cardona - Legs Quad Focused WEEK 1
Uploaded: 2024-04-01T01:12:01.197Z
Duration: 50 min
Description: Legs Quad Focused WEEK 1

Kayla

Darlin

Angel

Day 1 in the beginning I was about to vomit 🤮 good workout though

Lydia

Alexus

So amazing! My quads are on fire! 🔥🔥

Esmer Alafa

Holy quads!! They are on fire! 🔥 🙌🏼

Jessica Villegas

Daniella

Very good at first I thought is was gonna be to easy but I was wrong

Elyse

Rosa

Isabel

Feel great and good to be back, maybe feeling the soreness  after my Hot hula class. Thank you Coach

Rosalina Lugue

Loved the workout!! Killer quads coming my your way👌👌👌👌
I’d love a substitute for the leg press other than DB squats when working out at home as the previous exercise was goblet squats, but other than that absolutely fantastic!

Jacqueline

Holy Smokes!!! 🥵 pretty sure I won't be able to walk later!!

Savannah

Jessica

Quads are rocks and jello at the same time if that makes any sense…..💪🏽

Salina

Amazing, felt Quads on fire! Pushed myself to grab heavier DB’s! 💪🏻😅

Tammy

JoAnne Eronini

Day 1! Today we're going to grow these quads, one rep at a time 😈 

This week we are doing 3 sets of each exercise! I'm going to need you to dig deep. 

You ready? 🔥

We are starting off with leg extensions to bring blood flow to the muscle and warm up the joints before going into our leg day. The goal here is not to hit any PRs, so don't worry about going too heavy. Choose a weight that is moderately heavy and rep out 20 reps. 

MODIFICATION: Air Squats (weighted or bodyweight)

Leg Extensions (WARM UP)

As the reps decrease, the weight you're using should increase!

Make sure to perform each rep slow and controlled.

Split Stance Squats

Goblet Squats

- Low Narrow Stance with your feet. Toes pointed straight
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

MODIFICATION: Dumbbell Squats

Leg press (quad focused)

Ok now we're going to end the workout with 3 working sets of leg extensions! 

This means you're not just getting blood flow into the muscle like how we started the workout. Instead, youre going to work on increasing the weight with each set and try going as heavy as possible! 

DIG DEEP

MODIFICATION: Air Squats (weighted or bodyweight)

Leg Extensions (BURNOUT)

Legs Quad Focused WEEK 1

Omg I'm so excited. Muscle Mami here I come 🤩🤩🤩🤩

Muscle Mami Intro + Sign Ups—PLEASE WATCH

Super excited,  😊 I must say that having a monthly challenge/goals improves the overall success rate. compared to a 12 month goal with no direction. Like walking into a darkroom, feeling your way through looking for a way out. The monthly goal/challenge is definitely a game changer. It’s like a 12 step 🪜 ladder.  Stepping up 🆙 to step #3 🧗 claim baby climb!!🧗

How to see the BEST results

Back, Biceps Week 1

Karla Rivera-Torres

Glutes Week 1

😮‍💨😮‍💨😮‍💨 my goal of capped shoulders about to be reality

Shoulders, Triceps Week 1

Hammys are on 🔥 . I think I wobble out of the gym. Ha ha 😝 I was getting that side eye look 👀…

Legs (Hamstring Focus) WEEK 1

QUICK, FUN, AND SUPER HARD!! Loved it!! My type of workout ! A total of 40minutes!!!

Legs Quad Focused WEEK 2

Hidekel Bermudez

Biceps are screaming 💪🏽💪🏽💪🏽

Getting stronger with each workout 🏋🏼‍♀️ love it 😊

Back, Biceps Week 2

Glutes Week 2

Some of the exercises seemed repetitive but overall super fun! Traded single arm tricep extensions for cable tricep push downs!

Shoulders, Triceps Week 2

Great workout! I substituted standing hamstring curls on a machine to a cable machine with an ankle attachment, and I substituted the smith machine sumo squats with a DB, holding it like a goblet squat and doing those. Fun!!

Legs (Hamstring Focus) WEEK 2

Yeraldi

Legs Quad Focused WEEK 3

Back, Biceps Week 3

Such a fun workout! Made it 3sets of everything for sake of time, did 2 burnout sets at the end with the kickbacks. Glutes on fire!

Glutes Week 3

My favorite lift out if the whole program!! Feeling strong af!!

Great!  I agree, running the rack is tough.

Shoulders, Triceps Week 3

Hammies were still sore from the glute focus day, but this workout it so much fun! If you don’t have a seated hamstring machine, you can do standing leg curls on the cable machine!

Legs (Hamstring Focus) WEEK 3

Legs Quad Focused WEEK 4

Back, Biceps Week 4

Glutes Week 4

Love this day so much! Skipped the bench dips because they hurt my shoulders ALOT

Love training shoulders! Feels good to be at the end and feeling much Stronger! 💪🏻😅

Brutal .. I was able to perform the bench dips without modification’s !!!! Definitely an improvement 💪🏽

Shoulders, Triceps Week 4

Great way to end the week & end MM, felt the 🔥 😅

Legs Quad Focused WEEK 1

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