Name: Playbook - Sophia Panella - Week 4 Day 5 - Quads
Uploaded: 2023-01-29T23:28:17.438Z
Duration: 60 min
Description: Week 4 Day 5 - Quads

Brooke

- 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 4 Day 5 - Quads

So good, girlfriend. Healing from shoulder surgery. Gone from a 330lb squat back to square one, and your programs are just the right layout to get back into a rhythm and groove again. Thanks for what you do, girl!

Tazh

Courtney

Week 1 Day 1 - Glutes + Hamstrings

Hey bestie!! First time doing a workout with the app and it was hands down the best workout session I have had! I’m new to the gym and get MAJOR gym anxiety but having an outline and demonstrations of the workouts helped it go so much smoother. I am a huge fan of you and all of your work that do through social media! You have already helped me so much in my journey! Thank you thank you ❤️❤️

Olivia Bourque

Whitney Howell

Week 1 Day 2 - Back + Biceps

Kicked my butt! Great work out to start the day!

Hailey

Ashlin

I’m a mom???? My abs say no, my child says otherwise

Jessica

Week 1 Day 3 - Core + HIIT

Savannah

Great work out again! Thanks to Sophia for the tip about dropping weight when I felt like my form was off, I did that a few times & could tell where I was going wrong! 
I was a little confused with the rear delt fly’s, I felt like it was working my back?? Idk but overall feel great!

Alexus

I’m toast!!! The app is so easy to use and not too distracting.

Cristina

Week 1 Day 4 - Chest + Shoulders

Bianca

Girllll when I say my legs were SHAKING….such a killer workout. You’re amazing <3

First week back after the new year. This absolutely killed my legs! Loved it!

Week 1 Day 5 - Quads

alison

My legs are shakin. Great workout Sophia!

Alysa

Week 2 Day 1 - Glutes + Hamstrings

Sara

Laura

Soph is always killin it. Solid pull day🤝🏼

Macy

Week 2 Day 2 - Back + Biceps

Great one when you don’t have much time!

Kelly

Week 2 Day 3 - Core + HIIT

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

Cheyanne

Week 2 Day 4 - Chest + Shoulders

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!!

Madison

Katelyn

Week 2 Day 5 - Quads

Love this leg day. I think it would be helpful to detail the instructions a tad more. Like on the BSS for a glute day, we should be hinging forward slightly right? I feel them in my quads the most!

Catie

I’ve upped my weight on some! I’m still having a hard time with RDLs. I start with no weight/little weight on the smith machine bar & I feel the exercise in all the right spots. But when I up the weight just a little I feel like I don’t feel it?? I feel like the no weight is too easy so idk what to do

Alice

Week 3 Day 1 - Glutes + Hamstrings

I felt really strong doing this workout today 💪🏻

Loved loved loved this workout! My arms are fatigued. I feel so strong after this work and I even hit new PR’s today 🥳👏

Week 4 Day 5 - Quads

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