Name: Playbook - Nicole Jimerson-Roshoe - Quads w4d1
Uploaded: 2023-07-16T18:43:20.627Z
Duration: 85 min
Description: Quads w4d1

Brooke

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

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

Barbell back squat

Quad circuit

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Sumo deadlifts (from extension)

Sumo squat

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press

DB rdls

- Begin lying supine with kettlebell directly above you and knees bent to 90 degrees
- Lift your hips off the ground

KB glute bridge

Quads w4d1

Riane

Quads/glutes W1D1

Slowly but surely upping my weight 💪🏼🥳🔥 legs burnin today

Hamstrings/glutes W1D2

GLUTES w1day3

Quads/glutes W2D1

🍑🔥 Nikkie’s workouts are short, sweet, and to the point! 💗

Hamstrings/glutes W2D2

Glutes W2D3

I just wanted to add that my ass looks on point in my scrubs and that’s a hard accomplishment 😂😂

Quads and glues W3D1

I love Nikkie’s work outs. Super easy for beginners but also challenging depending on how you want to adjust your weights. I love her so much and would be lost without her and this app in my life! 💗💗🥺

Quads w4d1

Community

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