Name: Playbook - Shannon Helm - W4/D2 Legs - quads
Uploaded: 2021-09-28T00:41:33.629Z
Duration: 45 min
Description: W4/D2 Legs - quads

Superset
- BB Front Squats 4 x 12
- DB step ups 4 x 10

Superset
- BB reverse lunges 4 x 8 (each side)
- KB swings 4 x 15

Superset
- DB squat cleans 4 x 10
- DB alt lateral lunges 4 x 12

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Barbell front squat

- Start with DB at your sides
- Step up with the first foot
- Drive the opposite knee up towards your chest
- Lower down both feet and repeat on the opposite side

DB step ups

Superset

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Push through your front legs heel and step back in
- Repeat on the opposite side

Barbell reverse lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Start with DB at your sides
- Clean the DB to your shoulders
- Press your hips back and lower down to 90 degrees
- Return to start and repeat

DB squat cleans

- Start with DB at your sides
- Step laterally and lower down until 90 degrees
- Return to start and repeat

DB lateral lunge

W4/D2 Legs - quads

Fantastic, great for home gym with bar dumbells and bench, thank you so much for creating this Shannon

Martin

Tough for someone who hasn't trained in a while! Had to go much lighter on bench and couldn't finish 12 last set

Pretty tough. My goal is 80 kg . I was 102 kg and now I’m currently 89 kg. I haven’t been doing that many weights and this session felt
Really good, tough and also good mentally. Have to work on my core big time it’s really weak. I think your program can be the icing on the cake to get down to my 80 kg goal :)

Tyson

W1/D1 Chest, triceps & core

Restarting this program for the 2nd time. Down 8 pounds from the first 6 weeks!

Aviana

Was good
Tough. That last squat exercise I had to modify it but I’ll eventually get it. Feel better after it

W1/D2 Legs - quads

Tough workout biceps on fire 😻 couldn’t finish all the reps for core stuff really weak in the core still but I can do star sit ups properly now

W1/D3 Back, biceps & core

W1/D4 Shoulders, triceps, biceps & core

Session was good. Hadn’t trained for a while mental health was average with Covid and all. I’m
Here 100 percent and willing to commit hard to your program gonna smash the next 5 weeks

W1/D5 Legs - glutes and hammys

The first round shows to repeat it 34 times….☺️

Jennifer

W2/D1 Chest, triceps & core

Unreal workout feel great. Sweating hard.
I had to modify that split
Squat thing my flexibility is so bad. Will work on it

Already down 4 pounds since January 1st with these workouts. I was looking for a more challenging weightlifting plan with minimal HIIT since I already spin 3x a week and walk 1.5 miles a day. These workouts have been a game changer!! I can’t wait to see my progress at the end of the 6 week program! I am looking forward to hopefully another program after this one!! 🤞🏼🤞🏼

W2/D2 Legs - quads

W2/D3 Back, biceps & core

Tough , loved it . Was absolutely drenched in sweat . GOT 4 weeks til my WEDDING

W4/D2 Legs - quads

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