Name: Playbook - Brogan Morris - Week 3- Day 1- quads
Uploaded: 2023-12-26T21:09:45.970Z
Duration: 45 min
Description: Week 3- Day 1- quads

Leg extension

Heel raised goblet squat

Feet close together. Stand in front of the bar with weight in heels. Send hips back and down. Keep your spine straight. You may have to lean forward a bit as you lower down to keep a straight spine.

Smith machine ski squat

Walk your feet forward. Feet closer together. Send the hips back and down. Squeeze glutes to the top.

Smith machine squat

Stand under the bar. Send one leg back. Lower down and return up. Weight in the front heel. Keep the upper half of the body upright. You’ll notice a slight lean forward as you lunge down in order to keep the spine straight.

Smith machine reverse lunge

Adductor machine

You can sit or prop yourself up like I do. I find that if I stand I can push more weight.

Abductor machine

Dumbbell calf raises

Week 3- Day 1- quads

Day 1: Booty burn

Day 2: Back and Biceps

Loves having new variations of shoulders!

Rachel

Stephanie

Day 3- shoulders

Day 4- Chest/Triceps

Day 5- quads

This workout absolutely killed my glutes in the best way. My fav by far!

Week 2- day 1- glutes

Week 2- day 2 - abs

Week 2: Day 3 - legs

Week 2: day 4- back/biceps

Week 3- day 2. Back and biceps

Week 3- day 3- shoulders/abs

Week 3 - day 4- chest and triceps

Week 3- day 5 - glutes

Week 4- day 1- back and biceps

Week 4- workout 2- chest and triceps

Week 4 - day 3- shoulders

Week 4- day 4 - legs

Week 4- day 5- Abs

Week 3- Day 1- quads

More workouts from Brogan Morris