Name: Playbook - Paton Willbanks - W1/D4 Leg Day - Quads
Uploaded: 2023-05-14T18:03:15.142Z
Duration: 55 min
Description: W1/D4 Leg Day - Quads

Gabby

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat until all 10 reps are done on one side

MODIFICATION: shorter box

Dumbbell box step ups

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* 12 each side

Dumbbell split squats

- sit with legs out in front and chest up 
- raise one leg at a time up and over the dumbbell
- engage the core 
- 12 each side

Seated straight leg raises

Superset 1

- Push your hips as you come down
- Reach parallel and explode up
- absorb the landing by coming down toe-ball- heel

MODIFICATION: take out the jump and just come up on your toes instead

Jump squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

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

Wall sit

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete 8 reps then repeat on the opposite side

Dumbbell lateral lunge w/ knee to chest

Circuit

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- Push off of the back toe to come forward in a standing position
- Alternate between each leg, getting a total of 10 reps on each side

Walking lunges with dumbbells

W1/D4 Leg Day - Quads

Kacy

Jodi

My legs are noodles! Lol 🙌🏻🫶🏼

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

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Terri

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W1/D4 Leg Day - Quads

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