Name: Playbook - Victoria D’Ariano - W3/D6 Quads + Calves
Uploaded: 2021-04-06T16:36:18.807Z
Duration: 45 min
Description: W3/D6 Quads + Calves

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

W3/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

Emily

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

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

Katie

Aysenur

W1/D6 Quads + Calves

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

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 💜

W3/D6 Quads + Calves

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