Name: Playbook - Alyssa Wright - W4/D1 Leg Day Quad + Glutes
Uploaded: 2022-12-31T22:05:23.128Z
Duration: 50 min
Description: W4/D1 Leg Day Quad + Glutes

Call the Fire Departmet!! Booty’s on FIRE!!!🔥

Christina

Welcome to WEEK 4 ! You made it ! I am so proud of you for sticking to your goals and crushing your workouts. 

Today we are training legs, This week you’ll see similar workouts as the previous weeks but slightly different. This workout will be focusing on Quads and Glutes throughout compound, machine and dumbbell movements. 

You know the drill - lets hit a quick warm-up before jumping into the full workout. 

The Warm-up:
5-10 Minutes (Stair Master, Bike, Walking lunges, Elliptical) Going at a moderate pace keeping your heart rate at a steady state. 

To Mobility/Light stretching: 
Leg swings-  Right/Left leg (Side to side and back and fourth for 10- 20 swings each leg).
10 Jump squats ( Get your heart rate up and warmed up).
Side to side stationary Lunges 20
2 rounds (In a stationary lunge position hands in the center- leaning her legs and hip side to side for a deep stretch).

The Workout:
1. BB Front Squat (warm up set: 2 x 10 body weight or BB) 3 x 10 with weight, try to increase each set.
2. Smith Machine curtsy lunge 3 x 10 SS  Seated good mornings 3 x 10
3. Hip Thrusts 4 x 10
4. Abduction Machine 3 x 20 
5.Quad Extension 3 x 15,10,8 (Optional set FAILURE meaning as many as you can until burnout) SUPERSET Banded kick backs 3 x 15 

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video.
 
You got this- Let’s Crush this leg day!

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up
- Add plate under heels (optional)
ADDING PLATE: 
*Increase squat depth, and transfer force and emphasis to your quadriceps*

2 warm up sets with just the bar or body weight 
3 working sets 3 x 8 increase weight each set
Burnout with body weight last set

Barbell front squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- In a seated position with neutral spine lower chest towards knees
- you should feel a deep stretch in your hamstrings 
- stay slow and control the movement, use a lighter to moderate weight to start 
- I like to alternate ( sumo wide angle to close stance feet together )

Seated good mornings

SUPERSET

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Banded Kick Back

W4/D1 Leg Day Quad + Glutes

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Jackie

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

Ashley

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

Chase

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W4/D1 Leg Day Quad + Glutes

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