Name: Playbook - Brooke Bohning - W2/D1 Quads & Glutes
Uploaded: 2024-05-01T22:15:12.517Z
Duration: 45 min
Description: W2/D1 Quads & Glutes

Gina

Holy smoke this was fun. I got a new PR on leg press & finally figured out the goblet squats lol

vivi

Ashley

Carly

Sugi

Sophie

Brianna

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- 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 - mid stance

- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith Machine reverse lunges

Grab two dumbbells - one slightly heavier for a dumbbell hip thrust and the other lighter for a goblet squat.

1. Start with your upper to mid back supported on a bench or lower soft box. 
2. Position your feet hip width apart and keep both knees bent with glutes resting on the ground. 
3. Drive through the heels of the feet and glutes to bring your hips up and keeping the knees bent to 90 degrees. 
4. Lower your glutes to the floor and press back up for another rep. 

** With a rep range of 12, 8, 6, 4: You should be increasing the weight little by little with each set.

Dumbbell Hip Thrust

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Leg Day Finisher

W2/D1 Quads & Glutes

Grace

Mandie

W1/D1 Quads & Glutes

W1/D2 Shoulders & Triceps

The Weighted sit up one was a struggggle for me but I tried. It was a good work out.

London

W1/D3 Active Rest Day

Ooouuiii… my arms or my left arm was shaking. Good one thx for the motivation :)

W1/D4 Back & Biceps

W1/D5 Glutes & Hamstrings

W2/D2 Shoulders & Triceps

W2/D3 Active Rest Day

This had me breathing hard. Whoooa it was good

W2/D4 Back & Biceps

Ooooweee the kickback was a challenge for me especially on my left side.

W2/D5 Glutes & Hamstrings

I didn’t need a finisher today, the Bulgarian split squats took that job ☠️

W3/D1 Quads & Glutes

Omg the last one was a struggle for me! I did it!!

W3/D2 Shoulders & Triceps

Amazing easy to follow workouts that really kick your butt!

Leonor

W3/D3 Active Rest Day

W3/D4 Back & Biceps

W3/D5 Glutes & Hamstrings

I don’t think I’ll be able to move my legs tomorrow

just hit a PR of 240 today on the leg extension!

W4/D1 Quads & Glutes

Maya

W4/D2 Shoulders & Triceps

W4/D3 Active Rest Day

W4/D4 Back & Biceps

W4/D5 Glutes & Hamstrings

Sherene

I was PUSHIN through this for that booty pump!

W5/D1 Glutes & Hamstrings

W5/D2 Shoulders & Triceps

Couldn’t do the cable reverse but it was a good work out

W5/D3 Back & Biceps

W5/D4 Active Rest Day

I passed away in the best way 
Quads were bulging, and glutes were pumped up!

W2/D1 Quads & Glutes

Community

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