Name: Playbook - Sophia Panella - Quad Focused Leg Day
Uploaded: 2025-03-07T18:13:41.187Z
Duration: 45 min
Description: Quad Focused Leg Day

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
- Reps are total, 10 each leg

Dumbbell double walking lunges

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
- Reps are per leg

Curtsy lunge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- Increase weight each set

Leg press (quad focused)

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

Leg Extension Superset

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels
- Can substitute dumbbell sumo squats

Pit shark squat

Quad Focused Leg Day

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy Leg Day

Jaima

Chaeli

Holy shit the hip thrusts at the end🥵 thank you💪🏼🫶🏼

Rylee

Muscle Mommy Leg Day

Tatum

Heavy Leg Day

Mikayla

Claudia

Gabi

Full Upper Body

Erin Bergner

Just what I needed to point me in the right direction🫶🏼 felt the pain for sure & felt it after a couple days!!! This will be a staple workout for me now. Thank youuuu🩷

Justine

This one had me SWEATING in the best way!

Rachel

Full Lower Body

Started at a new gym today, and this def helped me not walk in circles the whole time !

Katie

Sara

Such a good sweat!!! Needed something quick and this was perfect!

30 min Full Body

took my boyfriend through this full body and he was sweating more than me!! loved it 🔥

perfect full body for when you don’t have too much time but still want a good workout!

maggie

Quick Full Body

Courtney Ritter

it was my first workout using the app!! this is helping me feel more
motivated and comfortable in the gym!! goals here i come 💅🏻

Full Upper Body + Core

This was my first workout on the app! I’ve been following you for a while and you inspired me to get off hormonal birth control in the beginning of 2023 and I just got my oura ring a few months ago and am so excited to start cycle syncing my workouts in 2024! 🤩

abbie morrison

One of the best upper body workouts I’ve ever done!

One of the best programmed leg workouts I’ve done!

This kept me focused the entire workout. The rest timer is amazing! All I had trouble with was finding the right workout mix!! Thank you so much.

Quad Focused Leg Day

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