Name: Playbook - Sophia Panella - Week 4 Day 5 AT HOME - Quads + Calves
Uploaded: 2024-02-15T14:30:01.151Z
Duration: 45 min
Description: Week 4 Day 5 AT HOME - Quads + Calves

Brittany

- 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 4 Day 5 AT HOME - Quads + Calves

I’m dead! Had to drop the reps on the split squats because I couldn’t do 10 with good form but hoping I start growing and improving each day!! Great first day 💘

Hannah

Kylee

Aubree

Week 1 Day 1 AT HOME - Glutes + Hammies

Ally

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

Emily

Kristyn DeLorenzo

Week 1 Day 3 AT HOME - Core + HIIT

Nicolette Bruno

Alexis

Killer! Definitely going to feel this one tomorrow…

Week 1 Day 4 AT HOME - Back + Biceps

This one kicked my butt! But felt so freaking good!! 🔥🔥

First day back after being SUPER sick this week. Feeling so much better now that I’m able to be active again 💘

Super great workout, I was on a time constraint and didn’t even want to go in the place but never regret a workout 🙌🏻

Breanna

Week 1 Day 5 AT HOME - Quads + Calves

Michael

Love seeing the progress I’ve made from week 1 to week 2!!

Week 2 Day 1 AT HOME - Glutes + Hammies

I’m definitely going to feel that later today🔥

I couldnt do 1 workout because of my lower back. And I had to modify another one cause I don’t own a bar bell

Ruthi

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

Core is burning! Good, quick workout, only took me 20 min!!!

Tayler

I am dead lol what a great workout! Seriously a quick but hard workout

Haven’t worked my core like that for a hot minute! The jump squats maybe could have been 20 reps vs 10, but it was still a nice little cardio sesh

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Felt stronger this round! Modified the lunges to have no weight to focus on form but still such an effective workout!

Week 4 Day 5 AT HOME - Quads + Calves

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