Name: Playbook - Nina Marie - W1/D3 Quads on 🔥🔥🔥 with a side of calves
Uploaded: 2024-05-04T18:31:14.657Z
Duration: 49 min
Description: W1/D3 Quads on 🔥🔥🔥 with a side of calves

This workout will be targeting your quads, the front of the thighs, along with some calves. You will thank me later 😜

Work through exercise 1-3 with little to no rest. When you get to the final exercise, take a 30-60 second rest and repeat for 4 rounds total

- 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

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Using a yoga block, thick weight plate or anything with an elevation, place your heels up on it so you feel like you are on your tip toes as you squat down. 
Your legs will be closer together and you will feel this more in the front of your thighs

Heel Elevated Goblet Squat

Circuit 1

- 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

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Circuit 2

W1/D3 Quads on 🔥🔥🔥 with a side of calves

W1/D1 Glutes & Hamstrings 🍑

W1/D2 High Volume Chest

W1/D4 Back, Biceps & Cardio

W1/D5 Total Body with a Side of 🍑

W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

W2/D5 Total Body Circuits

W3/D1 Leg Day Circuits

W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

W3/D5 Total Body with Upper Focus

W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D3 Shoulders, Chest & Triceps

W4/D4 Quick Leg Day

W4/D5 Total Body Circuits

W5/D1 PUSH - Chest, Shoulders & Triceps

W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

W5/D5 Total Body Circuit

W6/D1 Heavy Push

W6/D2 Heavy Legs

W6/D3 Back Focused Pull

W6/D4 Quick Leg Day

W6/D5 Total Body Circuits

W1/D3 Quads on 🔥🔥🔥 with a side of calves

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