Name: Playbook - Nina Marie - W1/D4 Beach Quads & Calves
Uploaded: 2024-05-11T01:19:07.637Z
Duration: 50 min
Description: W1/D4 Beach Quads & Calves

My quads were on fire during this one!
Really focusing on tempo, rep range, holds, etc…
Loads of fun and very challenging!


But go and learn what this means: I desire mercy, not sacrifice. For I have not come to call the righteous, but sinners.
—Matthew 9:13

1/2 Rep Heel Elevated Squat☀️

Reverse Lunge ☀️

1/2 Rep Bottom Bulgarian Lunge ☀️

Superset 1

Go from the 1/4 reps straight into the full squat. Take little rest if you need to

1/4 Spanish Squat ☀️

Spanish Squat☀️

Superset 2

Sissy Squat☀️

Pistol Squat☀️

Superset 3

Alternating Step Ups ☀️

Low Box Jump ☀️

Plank to Squat Hold ☀️

Squat Hold to Explosive Jump☀️

Circuit

Bodyweight Calf Raise ☀️

W1/D4 Beach Quads & Calves

W1/D1 Beach Abs

W1/D2 Beach Glutes

W1/D3 Beach Chest, Triceps & Shoulders

W1/D5 Beach Back & Biceps

W1/D6 Beach Total Body

W1/D4 Beach Quads & Calves

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