Name: Playbook - Allyssa Hensley - W1/D2 Legs (quads and glutes) week 1-3
Uploaded: 2023-06-01T17:49:01.461Z
Duration: 45 min
Description: W1/D2 Legs (quads and glutes) week 1-3

do the hip mobility workout (about 5 minutes) before starting!

- 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

close stance squats

- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Db Jump Squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Dumbbell double walking lunges

- Lay on the floor with your feet elevated and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

W1/D2 Legs (quads and glutes) week 1-3

Been a while since I’ve done this one. Still a really great overall workout!

Clay

It was a killer, but I loved it. Great workout!!

Britany

Really good workout with just the right amount of exhaustion.

W1/D1 Back, Shoulders, Core   Week 1-3

Kicked my butt, but I did it!!! Great workout!

Don’t let the quickness of this session fool you.This is a workout!

W1/D3 Arms  Week 1-3

W1/D4 Chest & shoulders    Week 1-3

W1/D5 legs (hams and glutes)  Week 1-3

W4/D1 Back, shoulders, core   week 4-6

Setting bigger goals for 2023 and this program is gonna get me there.

W4/D2 legs (quads & glutes) 4-6

Done this one a couple of times. Really good workout with nice variations.

Great 1st week of the New Year still going strong.

W4/D3 Biceps, triceps, Core

Good twist on the arm workout with fun core.

W1/D2 Legs (quads and glutes) week 1-3

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