Name: Playbook - Baylee Pinon - W1/D1 Quads + Glutes
Uploaded: 2024-03-29T15:08:22.374Z
Duration: 50 min
Description: W1/D1 Quads + Glutes

Kassi

- 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 Squats

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a single dumbbell in your hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squats

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press

- Hold a single dumbbell at the chest
- Sit your hips back and down into a squat
- Extend both legs to return to starting position

Goblet Squats

(use a machine if your gym has one OR)
1. Place the balls of your feet on an elevated surface allowing the heels to drop towards the floor
2. Raise your heels pushing thru the balls of your feet
3. Engage your calves 
4. Lower with a slow controlled motion

Calf Raises

W1/D1 Quads + Glutes

Laura

Brandi

W1/D2 Back/Biceps/Core

W1/D3 Glutes

These are my absolute fave sets. Love every minute of it!

W1/D4 Push & Core

W1/D5 Hamstrings

W2/D1 Quads + Glutes

W2/D2 Back/Biceps/Core

Loving these workouts! Getting stronger every week!!

Jessica

W2/D3 Glutes

W2/D4 Push & Core

W2/D5 Hamstrings

W3/D1 Quads + Glutes

W3/D2 Back/Biceps/Core

W3/D3 Glutes

W3/D4 Push & Core

W3/D5 Hamstrings

W4/D1 Quads + Glutes

W4/D2 Back/Biceps/Core

W4/D3 Glutes

W4/D4 Push & Core

W4/D5 Hamstrings

W5/D1 Quads + Glutes

W5/D2 Back/Biceps/Core

W5/D3 Glutes

W5/D4 Push & Core

W5/D5 Hamstrings

W6/D1 Quads + Glutes

W6/D2 Back/Biceps/Core

W6/D3 Glutes

W6/D4 Push & Core

W6/D5 Hamstrings

W7/D1 Quads + Glutes

W7/D2 Back/Biceps/Core

W7/D3 Glutes

W7/D4 Push & Core

W7/D5 Hamstrings

W8/D1 Quads + Glutes

W8/D2 Back/Biceps/Core

W8/D3 Glutes

W8/D4 Push & Core

W8/D5 Hamstrings

W1/D1 Quads + Glutes

Community

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