Name: Playbook - Nikki Font - W1/D3 Legs (Quad Focus)
Uploaded: 2024-01-09T06:10:24.052Z
Duration: 60 min
Description: W1/D3 Legs (Quad Focus)

Jade

Elaine

Hannah Williams

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB Hip Thrusts

-Holding a dumbbell in one hand, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up

DB Step Ups

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

DB Bulgarian Split Squat

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB Calf Raises

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

W1/D3 Legs (Quad Focus)

Allie

Leslie

W1/D1 Chest & Triceps

ISO hold with the alternating hammer curls was *chefs kiss*

Emmalea

W1/D2 Back & Biceps

W1/D4 Active Recovery

Gisele Rigo

Tatiana

W1/D5 Shoulders & Abs

W1/D6 Legs (Posterior Chain Focus)

W1/D7 Rest Outdoor Walk

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

Really had to push myself on those last reps!🔥🔥🥵

Macie

W2/D3 Legs (Quad Focus)

W2/D4 Active Recovery

W2/D5 Shoulders & Abs & Cardio

Amber Smithers

W2/D6 Legs (Posterior Chain Focus)

W2/D7 Rest

W3/D1 Chest & Triceps

W3/D2 Back & Biceps

W3/D3 Legs (Quad Focus)

W3/D4 Active Recovery

W3/D5 Shoulders & Abs

W3/D6 Legs (Posterior Chain Focus)

W3/D7 Rest

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Legs (Quad Focus)

W4/D4 Active Recovery

W4/D5 Shoulders & Abs

W4/D6 Legs (Posterior Chain Focus)

W4/D7 Rest

W1/D3 Legs (Quad Focus)

Community

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