Name: Playbook - Rachel Nicole - W1/D4 Lower Body | Quad Work
Uploaded: 2023-01-16T12:36:16.442Z
Duration: 60 min
Description: W1/D4 Lower Body | Quad Work

My legs are still burning from the last workout!!

christina griffith

- 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 - Close Stance

- Standing with your heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels Elevated DB Goblet Squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squats

- Stand in front of a bench, box or stable elevated surface 
- Step up to full extension
- Keep your chest up and raise your opposite knee towards your chest 
- Lower to ground and repeat on opposite side, alternating legs for allotted rep range

Alternating Step-Up W/ Knee Raise

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

Leaning Lateral Leg Raise/Abduction

-Decrease speed for joggers + runners 
-Decrease incline for walkers

Walking Recovery

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Omg I’m so sore already!! It was a great workout.

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Definitely shaking when I finished that one. 🔥

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Did 4 rounds in 35 min. Enjoyed this circuit!

Hannah

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W4/D1 Lower Body Day

Definitely underestimated the plank taps today....it's been a minute since I've done those.

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This workout KILLED me! In a good way 😜

Morgan

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W4/D5 Endurance Power Day

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W5/D2- Upper Body + Core

W5/D3- Active Recovery Day

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W5/D5-Endurance Power Day

W5/D6-Upper Body + Core

W6/D1- Lower Body Strength Day

W6/D2- Upper Body + Core

W6/D3- Active Recovery Day

My legs and glutes are definitely going to feel that one. 🔥

W1/D4 Lower Body | Quad Work

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