Name: Playbook - Sophia Panella - Week 4 Day 5 - Quads
Uploaded: 2024-02-15T14:30:01.185Z
Duration: 60 min
Description: Week 4 Day 5 - Quads

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

Courtney

Jessi

Katie

Alexia

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

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

Jessibel

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!

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 😅

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

Thea

Week 2 Day 5 - Quads

Ellie

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.

Week 4 Day 5 - Quads

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