Name: Playbook - Victoria D’Ariano - W1/D6 Legs ( Quads + Calves )
Uploaded: 2021-06-15T15:37:31.710Z
Duration: 45 min
Description: W1/D6 Legs ( Quads + Calves )

Taechinee.Ck

Goblet Squats 4 x 12 reps
Db Step-Ups 4 x 10 reps/leg
Split Squat 4 x 10-12 reps/leg
Db Suit Case Squats 4 x 10 reps
Db Wall Sits 4 x 1-minute holds
Db Standing Calf raises 4 x 30 reps

-Stand holding a single dumbbell in the goblet position
-Lower into he bottom of a squat 
-Stand up to full body extension
-Repeat

Goblet squats ( dumbbell )

-Stand in front of a bench holding a dumbbell in each hand
-Alternating legs step up onto the bench and stand to full extension 
-Repeat for both legs

Db Step-up

-Stand in a stagger stance with a dumbbell in front of the leg that is back 
-Lower down into a split squat 
-Stand up out of the squat
-Repeat

Split squats (dumbbell)

-Stand holding a dumbbell in each hand outside your body 
-Lower into the bottom of a squat
-Stand back up to full extension
-Repeat

Suitcase Squats

-Perform a wall sit for time with a dumbbell in your lap

Dumbbell wall sit

-Stand while holding a dumbbell across your upper back and shoulders
-Raise up onto your toes
-Lower and repeat

Dumbbell standing calf raise

W1/D6 Legs ( Quads + Calves )

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W1/D2 Back + Biceps

Alannah

W1/D3 Legs ( glute focus )

W1/D4 Ab Circuit

Aysenur

W1/D5 Chest + Triceps

W2/D1 Shoulders

W2/D2 Back + Biceps

W2/D3 Legs ( glute focus )

I think it's going to hurt to laugh tomorrow 😳

Jennika

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Legs ( Quads + Calves )

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs ( glute focus )

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Legs ( Quads + Calves )

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs ( glute focus )

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

W4/D6 Legs ( Quads + Calves )

W1/D6 Legs ( Quads + Calves )

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