Name: Playbook - Caitie June - WEEK 1-4: Day Three | quads & glutes
Uploaded: 2024-03-19T15:14:25.759Z
Duration: 50 min
Description: WEEK 1-4: Day Three | quads & glutes

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward to focus more on your glutes (these types of squats will still work the quads but leaning forward targets more of your glutes as well)
- Lower down pushing your hips back slightly
- Lower back knee towards the bench
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

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

Dumbbell 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 extensions

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

WEEK 1-4: Day Three | quads & glutes

These workouts were simple enough for a beginner but also challenging! I definitely had shaky legs at the end of it!

Brianna

Angel

This workout kicked ass! Literally!! Had me sweating like crazy and felt great!

Joslyn

WEEK1-4: Day One | glutes & hamstrings

Great workout! I took my time and attempted every workout as most of them would typically be out of my comfort zone!

WEEK 1-4| Day Two: Upper Body | back and biceps

Great workout, really felt that shoulder/tricep burn ✨

Lily

Loved this as a beginner who wants to start with dumbbells and work my way up!! This made me more confident to use a machine also!

WEEK 1-4: Day Three | quads & glutes

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