Name: Playbook - Sophia Panella - Week 4 Day 5 - Legs + Quads
Uploaded: 2024-02-15T14:30:01.207Z
Duration: 45 min
Description: Week 4 Day 5 - Legs + Quads

Jessica

Definitely started feeling my legs get numb and i love that feeling!!!

Rachel

- Stand in a wide toed out stance with a dumbbell in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Keep your pelvis tucked and gently squeeze glutes at the top
- Keep core tight and engaged

Dumbbell sumo deadlift

- 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

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side
- Reps are per leg

Dumbbell forward lunge

- Place your feet hip-width apart, and dumbbell in front of you
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- 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 - Legs + Quads

First home glute work out that’s ever exhausted me 👍🔥

Danielle

I died. could not get through last set of walking lunges. can’t wait to improve ! so challenging and so good!

deeva

Tessa

Week 1 Day 1 - Glutes + Hamstrings

This workout was a great one! Really pushed me!

Best upper body workout I’ve had in a long time! So tough but so effective

Lexy

Chest day is my least favorite, but this one was fun!!

Reagan

Week 1 Day 2 - Shoulders, Chest + Triceps

Shianne

Tracy

Such a good workout to start the day! 😅

Week 1 Day 3 AT HOME - Kettlebell HIIT + Core

I don’t own bands. It’s hard to do at home

Ruthi

These home workouts are killer. loving them

Michelle

I am lifting heavier and I’m so excited to see myself grow even more!

Week 1 Day 4 - Back + Biceps

Such a good burn! Feeling so much stronger too! 💪🏼🍑

Emma

Week 1 Day 5 - Legs + Quads

I have such a love/hate relationship because it is so hard but soooo good😅 Prepare to burn!!

Week 2 Day 1 - Glutes + Hamstrings

Carley

Week 2 Day 2 - Shoulders, Chest + Triceps

Week 2 Day 3 AT HOME - Kettlebell HIIT + Core

Love watching the weight I’m lifting increase!

Week 2 Day 4 - Back + Biceps

Week 2 Day 5 - Legs + Quads

Week 3 Day 1 - Glutes + Hamstrings

Week 3 Day 2 - Shoulders, Chest + Triceps

Week 3 Day 3 AT HOME - Kettlebell HIIT + Core

Going up in weight in all exercises is so rewarding! 💪🏼

Week 3 Day 4 - Back + Biceps

Week 3 Day 5 - Legs + Quads

Week 4 Day 1 - Glutes + Hamstrings

I love upper body days! 💪🏼 Made me feel so strong!

Ashley

Week 4 Day 2 - Shoulders, Chest + Triceps

Week 4 Day 3 AT HOME - Kettlebell HIIT + Core

So glad I started my day this way! And went up in weights 💪🏼

Week 4 Day 5 - Legs + Quads

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