Name: Playbook - Brooke Bohning - W1/D3 Quads, Glutes & Hamstrings
Uploaded: 2024-05-01T17:43:00.897Z
Duration: 60 min
Description: W1/D3 Quads, Glutes & Hamstrings

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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HOW TO ⤸
1️⃣ position yourself on the machine feet shoulder width apart
2️⃣ brace your core
3️⃣ release the safety
4️⃣ perform a squat
5️⃣ drive through the heels to squeeze the quads and glutes

ALTERNATIVES ⤸
▫️ leg press
▫️ barbell squat
▫️ smith machine squat
▫️ any hack squat machine (you might face the opposite way from my video)
▫️ goblet squat

Hack Squat

HOW TO ⤸
1️⃣ start with feet hip width apart 
2️⃣ brace the core and roll your shoulders back to maintain a neutral spine
3️⃣ send the glutes back which will allow your upper body to become parallel with the ground
4️⃣ bring the weights mid shin and keep the weights as close to your legs as possible
5️⃣ slight bend in the knees at all times


ALTERNATIVES ⤸
▫️ any other weights: dumbbells, kettlebells, smith machine, preloaded barbell, landmine

Romanian Deadlifts (RDL)

HOW TO ⤸
1️⃣ position your mid back on a soft box or bench and pelvis under the barbell
2️⃣ bring your legs up and bend the knees
3️⃣ drive through the heels of the feet to bring the glutes up
4️⃣ keep your core engaged and chin tucked always looking forward 

🔗 barbell pad: https://amzn.to/3Yio2aS

ALTERNATIVES ⤸
▫️ dumbbell hip thrusts
▫️ glute drive machine

Barbell Hip Thrust

HOW TO ⤸
1️⃣ place the foot pad on the backs of your ankles
2️⃣ your knees should be at the end of the leg pad (look at where my legs are placed for reference) 
3️⃣ curl the pad up to your glutes by bending at the knees and focusing on engaging your hamstrings
4️⃣ slowly release

ALTERNATIVES ⤸
▫️ seated hamstring curl machine

Lying Hamstring Curl

HOW TO ⤸
1️⃣ start with feet at any shoulder width stance that feels comfortable for you
2️⃣ release the safety
3️⃣ slowly bring your legs to your chest
4️⃣ drive through the heels to push the platform back to starting
5️⃣ always keep a slight bend in the knees to protect the joints

ALTERNATIVES ⤸
▫️ goblet squats
▫️ smith machine squat
▫️ cable machine goblet squats
▫️ dumbbell sumo squat

Leg Press

HOW TO ⤸
1️⃣ embrace your core 
2️⃣ roll your shoulders back to maintain a neutral spine
3️⃣ bring one leg slightly out and back
4️⃣ hinge on the working hip and let your knee bend directly over your foot
5️⃣ drive through the heel to come back up

ALTERNATIVES ⤸
▫️ smith machine lunges
▫️ bulgarian split squats
▫️ single leg leg press

Reverse Lunge

W1/D3 Quads, Glutes & Hamstrings

Jordyn

W1/D1 Back & Chest

Mikaela Secore

Malloree

W1/D2 Shoulders, Biceps & Triceps

Was able to up weight such a good feeling

W2/D1 Back & Chest

Emilee

Tori

W2/D2 Shoulders, Biceps & Triceps

Emelyn

W2/D3 Quads, Glutes & Hamstrings

W3/D1 Back & Chest

W3/D2 Shoulders, Biceps & Triceps

W3/D3 Quads, Glutes & Hamstrings

Workout was amazing as always 🙌🏼 also loving the color update in the app!

Alexa

W4/D1 Back & Chest

W4/D2 Shoulders, Biceps & Triceps

W4/D3 Quads, Glutes & Hamstrings

Day 1 of phase 2 I definitely feel stronger

W5/D1 Phase 2: Quads & Calves

W5/D2 Phase 2: Back & Chest

W5/D3 Phase 2: Shoulders, Biceps & Triceps

W5/D4 Phase 2: Glutes & Hamstrings

W6/D1 Quads & Calves

W6/D2 Back & Chest

W6/D3 Shoulders, Biceps & Triceps

this one was a killerrrrr and i mean that in the best way possible. I’m gonna sleep like a rock tonight 😂

W1/D3 Quads, Glutes & Hamstrings

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