Name: Playbook - Body By KB - W3/D1 Quads and Glutes
Uploaded: 2023-06-25T20:44:09.636Z
Duration: 60 min
Description: W3/D1 Quads and Glutes

Loved and hated this workout at the same time! Glutes and quads on fire.

Janine

- 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

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Rear Foot Elevated Split Squat (dumbbells)

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

Leg press (quad focused)

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

W3/D1 Quads and Glutes

I loved it! My kind of workout 💪
Thank youuuuu

Kristina

I would give the option the add the weights used and also that the rest period be automatic e.g., once a set has been completed, there’s a standard 30-45 second test period depending on the exercise etc.

Sweating like no other!! Great first real day back in months and it was such a simple template to follow. 🥵

Micaela

W1/D1 Quads and Glutes

Day 2 and loving how easy these workouts are to follow. Due to time and machine availability, there was only one exercise I wasn’t able to complete but still feeling great overall! 😁😁😁

Melanie

W1/D2 Chest and Triceps

Heidi

Started off easy then BAM! I’m loving the heat your program brings.

Natalin

It was good but I couldn’t make the pull up this time😌

Mayadah

W1/D3 Back and Biceps

Sonja

Awesome! A good burn, I LOVE that you add videos to guide us on form. It’s very helpful especially when I normally have good form but slip up sometimes!

Perfect but we need some upper warm ups and lower also

Hiba

W1/D5 Hamstrings and Glutes

W1/D6 Chest and Shoulders

W2/D1 Quads and Glutes

Killed - loved it! It was a fun workout; I was able to work on form but also challenge myself.

W3/D1 Quads and Glutes

Community

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