Name: Playbook - Victoria D’Ariano - W1/D6 Quads + Calves
Uploaded: 2021-04-06T16:36:18.718Z
Duration: 45 min
Description: W1/D6 Quads + Calves

Emily

Finished up my first week with your program and loving it so far!

Katie

Aysenur

Excellent workouts. Love your Dumbell series as its not difficult to do in the gym!

Harvey

Heel elevated front squats 
Squat holds 
Front lunges 
Wall squats 
Wall sits 
Standing calve raises

-Stand with a dumbbell in each hand at your shoulders and your heels elevated onto a weight plate 
-Perform a squat
-Repeat

Heel elevated front squat

-Hold a dumbbell in the goblet position
-Lower to the bottom of a squat
-Hold position with thighs parallel to the ground

Narrow stance squat hold

Superset

-Stand with your feet together while holding a dumbbell in each hand
-Step forward into a lunge 
-Press yourself back to the starting position with your front leg.
-Repeat

Forward lunge

-Perform squats against a wall with a foam roller behind your back and a dumbbell in your hands
-Repeat for desired reps

Wall squats

You know that you are performing the wall sit properly if you form a right angle (90 degrees) at your hips and your knees, your back is flat against the wall, and your heels are on the ground. You should be able to feel a slight pulling of the quad area.

Wall sits

-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 Quads + Calves

Reno

Nicole

W1/D1 Shoulders

Great quick workout! Arms are still shaking!

Jessica

Christina

W1/D2 Back + Biceps

Great workouts. Not hard on my joints, which is a big win for me!

Michelle

Easy to follow, very good choice of exercises

W1/D3 Legs (glute and hamstring focus)

Jennika

Sherry

I think this was a little hard on the spine but made me sweat

Sarah

W1/D4 Ab Circuit

Dila

W1/D5 Chest + Triceps

Love these arm workouts!! I’ll be sore but am feeling stronger!

W2/D2 Back + Biceps

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute and hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Quads + Calves

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs (glute and hamstring focus)

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

Just finished the dumbbell only program and I really enjoyed this program ! It was prefect for at home workouts and myself who is currently 20 weeks pregnant 🤰🏻💪🏼 Easy and quick workouts for anyone working out from work or even expecting! Can you make another one Victoria ? Lol thanks 💜

W1/D6 Quads + Calves

Community

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