Name: Playbook - Brittany Lupton - Quads & Abs
Uploaded: 2024-01-08T17:02:19.260Z
Duration: 50 min
Description: Quads & Abs

Madison

here's a little QUADS & ABS workout for ya 🫡💦

1. warm up | 5 minutes active & dynamic movements
2. squats | 1 warm up set of 10 reps
3. squats | 4 working sets of 6-8
4. heel elevated goblet squats | 4x10-12
*i am substituting for leg press which my gym doesn’t have*
5. leg extension | 4x10-12

AB CIRCUIT | 3x10
1. bicycles
2. oblique v-ups
3. leg drops to sky crunches

here's a little look at what I do for active & dynamic movements to get my body warmed up & ready to work!

- hip rotations/openers & closers
- scoops
- butt kicks
- banded knee (*check out "HOW TO: Sore KNEES? Do these!" in the GYM TIPS tab!!!!!*)

dynamic warm up: 5 minutes

- 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

squats: warm up set

complete 4 working sets of 8-10 reps

- 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

squats: working sets

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

heels elevated goblet squat

- 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 extension

Perform 3x10 for each of the following:
*only take rest as needed!

1. bicycles
2. oblique v-ups
3. leg drops to sky crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

bicycles

- Lay flat on your right side with legs together and slightly forward
- Put your right arm on the mat and left hand extended up/out in front of you
- Crunch up in a V, getting up on your hip and butt
- Keep your legs straight, try and touch your toes with your left hand

oblique v-ups

- lay flat on your back, legs extended up to the ceiling
- keeping both legs straight, slow and controlled, drop one heel down to the mat, then bring it back up
- repeat on the other side/with the other leg
- crunch up "to the sky" and reach for your toes with both hands
- this counts as one full rep, repeat!

leg drops to sky crunches

AB CIRCUIT:

Quads & Abs

Legendary LEG DAY

Debbie

easy breezy BACK & BICEPS WORKOUT

Upper body and lower body done. 300 abs done. Happy Saturday!

Shae

GLUTE & HAMSTRINGS WORKOUT

UPPPER BODY PUSH + ABS

Stine

kaitlyn 

Just hit 150 on squat! Working back to 200 after my injury. Let’s get it!!

FULL LEG DAY

Abs are on fire 🔥 and upper body is feeling so good!

BACK & BICEPS

GLUTES WORKOUT

Kay Fluharty

UPPER BODY PUSH DAY

Best leg day in a while. Glutes are PUMPED. 😎

LEG & GLUTE WORKOUT

Celina

BACK WORKOUT

LOWER BODY WORKOUT

You are the best coach 2024 ❤️❤️❤️❤️

Waldo

UPPER BODY WORKOUT

GLUTES & HAMS

Alexandria

Get ready to SWEAT! Intense high energy workout 💪🏻

Cassie

FULL BODY BURN (DB only)

BACK, BICEPS & BRAIDS

Amazing workout 
(I dislike cardio) but this one was 🔥

Thank you Britt for this workout. I did so much running today! And actually kept up with the actual workout! I’m so proud of me. I’ve never ran .25 miles without stopping before and I’m very proud of me. Then did 8 rounds of 1 min sprints! And then the rest of the workout shown, I’m so proud, and I’m not even like worn out really. Like I’m breathing heavy but like not like out of breath! I’m so proud , I also did pt and yoga at the end!

CARDIO + CORE

Erin

quad focussed leg day

Erika

chest, triceps & shouldaaasss

FULL leg & glutes day

Marissa

Brutal but sooo good! Spider curls are no joke!

Back and Biceps

Astrid

Karina Ortega

Kathy Hemstreet

Cardio & Core

🔥 Siento que mañana no voy a poder caminar 😅🔥🔥🔥🔥

Tayla Friday

Short and sweet. OUCH!!! Mybquads are screaming at me💪🦵

Annette Pineiro

Leg Workout - quad focused

Angela

Sammie

Quad Focused Leg Workout

My triceps are literally about to blow up 😅 such a good workout! I added in some lateral raises to finish off the workout.

Sabrina

Amazing! Thanks Brit! My arms were shaking!!!

Good one to just get back into the gym after being sick for the last week. Felt good to get back in the gym and work

Anna

Chest, Triceps & Shoulders

BRIT

Mandy

First time using your app! Great workouts and very easy to follow! Thank you.

Tammy

Quick chest & triceps workout

Kate

Morgan

Raynia

Hams and Yams day!

Stef

JoHannah

Megan

Back and biceps

Stacy Butler

Really pushed myself today! Shoulders are feeling it

Jillian

my shoulders are so dead 💀 how good 😍

Olympia

Annie

Quads & Glutes

Dana Niemisto

Eryn Mccracken

Back & Biceps

KILLER 🔥 enjoying adding this into my workout plan

Allison

Quad Focused Leg Day

Emily

Back & Biceps | PULL

Joslyn

Arms

Dumbbell Only Leg Day

Quick workout but great upper body workout!!!

Heather

The Perfect Push Day

Glute & Leg Day

It was perfect for when I wanted to do full body but didn’t have much time.  I was so sweaty by the end!!

Quads & Abs

Community

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