Name: Playbook - Amy Jo - W1 / D3 quads + glutes
Uploaded: 2024-05-01T17:29:01.908Z
Duration: PTnullM
Description: W1 / D3 quads + glutes

Tara 

Paige

Ceilidh Leyan Miller

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Single Leg Leg Press

Body weight walking lunges

- 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

SLOW + controlled! Try not to bounce off of your back foot and really push through the elevated foot. Slight lean forward.

Body weight step ups

W1 / D3 quads + glutes

Brittany Mills

Jenn W.

W1 / D1 glutes + hamstrings

1st workout! Felt amazing! Can’t wait to continue with the program!

Okayyyy we stepping it UP in week 2! I am SHAKING! 💪🏼

Hannah

W1 / D2 chest, shoulders, + triceps

W1 / D4 back + biceps

W2 / D1 glutes + hamstrings

Amazing!! I absolutely love these workouts!! They are the best and Amy is an amazing coach!!

W2 / D2 chest, shoulders, + triceps

This particular workout always has me sweating. Did 10 min on the stair master after🥵🥵🥵

Gonna start taking a wheelchair with me on leg days.. 🫣

Jayla

Taylor

W2 / D3 quads + glutes

W2 / D4 back + biceps

W3 / D1 glutes + hamstrings

W3 / D2 chest, shoulders, + triceps

W3 / D3 quads + glutes

W3 / D4 back + biceps

Shaye Jennings

I wanted to quit so bad…… but I kept going and finished as strong as I could! I increased weight doing my hip thrust and it wore me out🥵🥵🥵💪🏼💪🏼💪🏼

I continually forget how BRUTAL this one is. RIP to the legs once again 🥲🤕

W1 / D3 quads + glutes

Community

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