Name: Playbook - Nikki McGrath - W1/D1 QUADS & CALVES
Uploaded: 2025-06-03T21:26:17.355Z
Duration: 55 min
Description: W1/D1 QUADS & CALVES

Danielle

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

Starting off this Gym Program with a solid quad dominate leg day 🔥 

Let’s do this!

You can and you WILL🙌🥳 you can do hard things. 

For best results- Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

- 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
Start with 15 reps, then each round add weight and decrease the amount of reps. Let’s do this 🙌

Barbell back squat

Repeat these two exercises back to back with minimal rest for 4 rounds.

Do 20 reps, alternating each side. Focus on keeping your chest up and shoulders back, and hips square to the ground.

Lateral Lunges

For a squat to curtsy lunge start with grabbing a dumbbell in each hand.

Start with a squat: ensure your feet are hip distance apart, toes pointed forward, and core engaged. As you squat down, make sure you’re keeping your back straight and knees inline with your toes.

As you come up from the squat, Step one leg back behind you at a 45 degree angle.
Ensure your shoulders and pulled down and back, back is straight, hips are inline, and core is engaged. 
Next, squat down in between your leg position, going as low as you can. Make sure you step in back far enough to where you can lunge down with depth. Lunge on the left side, then the right. 

The squat to lunge/lunge is 1 rep.

Squat to curtsy lunge

Superset

For this exercise: 
Pick up that weight and go TILL FAILURE, then drop the weight and go till failure with just bodyweight: aim to hit 15-20 reps total.

-Elevate heels onto a weight plate, ensuring that your feet are pointed forward. 
-Engage your core and ensure your back is inline with your hips. 
- Hold a single dumbbell in the goblet position (two hands on one dumbbell) 
- Lower into the bottom of a squat, pressing through your heels and quads. 
- Stand up to full extension
Repeat

Dumbbell heels elevated goblet squat

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo squat

Calf raises

For this exercise, start with grabbing one Kettlebell at a weight that feels comfortable to you. 

Now, there are a few ways to set this up: depending on what you have available, we could use a bench, box, single leg squat roller, or a barbell pad secured on a rack. 

In the video, I’m using a foam box, however, feel free to use a bench, or whatever you have available. 

To find a good foot position, sit down on the bench and extend one leg out. Where ever your foot lands, that’s where your starting position for the Bulgarian is. 
Now, set your back foot onto the bench/pad/roller and secure it. Then, squat down to pick up the weight. 
Ensure your shoulders are pulled down and back, and engage your core. Keep your hips and back inline. 
Check your feet position: if your knee is going to far over your heel, step forward slightly so your knee is more inline with your heel. 
Next, rep out the split squats, keeping your gaze on the ground ahead of you to keep your neck neutral. 

Repeat the reps on one leg, rest, then repeat on the other side.

Dumbbell bulgarian split squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

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