Name: Playbook - Sophia Panella - Week 2 Day 5 - Quads
Uploaded: 2024-02-15T14:30:01.080Z
Duration: 60 min
Description: Week 2 Day 5 - Quads

Jessibel

Thea

Ellie

Lily

Jordan

I upped my weight on some but still don’t know if I’m ever going to be able to up my weights on the leg extensions haha legs are dead by this time, but feel great!!

Alexus

Madison

Katelyn

Ciana

Ruby Lanham

- 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

-Adjust bar to shoulder height
-Step in front of the rack, and rest the bar on your traps
-With your feet about hip-distance apart, unlock the bar by lifting it up and forward
-Shift your weight back into your heels
-Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position
-Your knees should be as close to 90 degrees as possible. Hold for one second.
-With your core still braced, drive through your heels to stand back up
-Be sure to squeeze your glutes at the top of your squat

Smith Machine Back Squat

- Keeping your back flat against the pad
-Toes shoulder width apart and placed in the middle of the leg press
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Increase weight each set

Leg press (quad focused)

-Holding dumbbells at your sides, chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up
-Bring the other leg up
-Step down and repeat 
-Work both sides
-Reps per leg

Dumbbell step ups

- 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

Week 2 Day 5 - Quads

Amazing! Have followed you for years but finally just got myself to start your program! Thank you!

Lauren

Sarah

Shaylee

Week 1 Day 1 - Glutes + Hamstrings

I loved it! I used to coach with you and missed your workouts, so this has been great :)

Ashlee

Alyssa

Can already tell this one’s gonna hurt tomorrow😮‍💨

Ashlyn

Week 1 Day 2 - Back + Biceps

Ryann

if you’re wondering if the 10 sec. rest is a joke! it’s not! 🥵

Erin Bergner

Week 1 Day 3 - Core + HIIT

Ryan

My shoulders are going to fall off the bone 😅😅

Sandra

Nikki

Week 1 Day 4 - Chest + Shoulders

Azul

Week 1 Day 5 - Quads

Girrrrlllll my 🍑🍑!!!  Im wobbling out the gym 🥵

taylor

Ally

Week 2 Day 1 - Glutes + Hamstrings

Pushed myself more than last week! My body feels good!

Courtney

First workout in a while trying to get out of this funk so thank you!

Week 2 Day 2 - Back + Biceps

Couldn’t finish this one the first week, now week two we completed every rep, every exercise!

Week 2 Day 3 - Core + HIIT

Aimee

Bumped up my weight today!! My arms were shaking the whole time 😅

Alexia

I wish there was a section we could input how much weight, so that we could keep track of progress ❤️

Shanna

Week 2 Day 4 - Chest + Shoulders

Week 3 Day 1 - Glutes + Hamstrings

Starting to see improvements in my form and weight increases. Still struggling will the pull ups but hoping with consistency I will continue to improve.

Katie

I felt really strong doing this workout today 💪🏻

Week 3 Day 2 - Back + Biceps

Week 3 Day 3 - Core + HIIT

Sara

Week 3 Day 4 - Chest + Shoulders

HOLY SMOKES 🔥 
Legs are TREMBLING 🥲💪🏽🙌🏽

Drea

Week 3 Day 5 - Quads

Week 4 Day 1 - Glutes + Hamstrings

Jessica

Week 4 Day 2 - Back + Biceps

Week 4 Day 3 - Core + HIIT

Week 4 Day 4 - Chest + Shoulders

Kicked my butt today. Really struggling with the weighted step ups, I feel like i have no balance. Overall very good workout!

Week 2 Day 5 - Quads

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