Name: Playbook - Sophia Panella - Week 1 Day 5 AT HOME - Quads + Calves
Uploaded: 2022-12-15T00:28:46.774Z
Duration: 45 min
Description: Week 1 Day 5 AT HOME - Quads + Calves

Thank you Sophia, for providing an amazing at home workout! My legs are toasty ❤️🫶🏻

Dusty

Carley

Shiloh Long

Kandice

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
- Reps are total - 10 each leg

Dumbbell alternating lunges

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-Total reps

Dumbbell walking lunges

Week 1 Day 5 AT HOME - Quads + Calves

This is my first workout in over 2 months (also my first after Covid infection), and it was really hard for me. I could only do 2-3 sets per exercise. But, I still showed up and did the best I could!

Lauren Gray

Catie

First time back into the gym in so long and this workout had me feeling good! So nice and easy to follow along as I never know where to start!

Jenna

Week 1 Day 1 AT HOME - Glutes + Hammies

I'm usually a gym girl but needed an at home workout today and it kicked my butt!

Samantha

Lauren

Torrance

Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

Olivia

Crystal

Week 1 Day 3 AT HOME - Core + HIIT

Arianna

I never really do back because I don’t know what exercises are best. These killed me in the best way!! Great workout

Maddy

Week 1 Day 4 AT HOME - Back + Biceps

Rhianna

Everything was a little easier this weak but still a killer workout.

Week 2 Day 1 AT HOME - Glutes + Hammies

Felt great to get back at it after the holidays and dealing with illness. Def a burner 🔥🥵

Brooke

Week 2 Day 2 AT HOME - Chest + Shoulders + Triceps

Quick but effective workout 🏋️‍♀️

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Taylor

Sweating .., added more weight today 💪🏻🏋️‍♀️

Week 1 Day 5 AT HOME - Quads + Calves

Community

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