Name: Playbook - Erin Killeen - Quads - strength focused
Uploaded: 2023-04-17T03:50:01.214Z
Duration: 60 min
Description: Quads - strength focused

Jaida

Brooke Leonard

Challenging 🙌🏼 it feel good to change up my routine 💕

Sandra

Jessica

Super deceiving. Seemed easy but by the end my legs are torched! I love how it’s not complicated.

rachelle

First time using your program! My quads are shaking!!!

Kayla Whitney

Mallory Smail

This was really great! Took a little longer than 60 as I was trying to figure out the right weight to use and some of the exercises I had to figure out alternatives since I dont have all the equipment at home. I have a gym setup but not all the same machines or accessaries (the rounded back extensions for instance). Overall I loved it though and can’t wait to try everything else!

Samantha

My legs are quivering😅 took a week off to enjoy the holidays. Decided to try a workout from your app and it did not disappoint! So excited to start your New Year Challenge 💪🏻🔥

Maddie H

Yesenia

Riley

AMAZING! I love it! Legsss alll day everyday!

Kendra

- Begin with the barbell across the upper back
- Your hands should grip the bar just outside your shoulders in a comfortable position
- Keeping your chest up, eyes forward and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position

Barbell Back Squat

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium shoulder width foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are extended in front of you (Tip: Make sure that you do not fully lock your knees during this exercise)
- Your torso and the legs should make a 90-degree angle
- Inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps, extend your legs, pressing the platform back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press - Low Narrow Stance

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Grab a weighted plate, dumbbells, or squat wedge
- Hold a dumbbell in goblet position
- Place your heels on the plate, or object of your choice, and your toes on the ground
- With control, engage your core and glutes, maintaining an upright posture
- Keeping your weight evenly distributed throughout your feet, inhale, and as you begin to lower down into a squat, sit your hips backward like you were going to sit on a chair
- Try to get your hips below your knees but don’t force it, and remember to keep your torso vertical and your spine straight
- Brace your core, then exhale as you push through your feet to return to the starting position

Dumbbell Heel Elevated Goblet Squat

- Attach an ankle strap to one ankle and hook it up to a low cable pulley
- Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley
- Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg
- Grasp something for stability and place your free hand on your hip
- Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley until it is fully abducted
- Inhale as you slowly return your strapped leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Abduction

- Start in the prone position with your arms crossed forward off the shoulders
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Rounded Back Extension

Quads - strength focused

Kathy

Those reps though 😅🔥🔥🔥 love this one

Ashlee

Shana

Beginner Hamstring Focused Leg Day

I feel and broke my elbow about 4 weeks ago. I’m trying to slowly trying to get back into working out. I had to use light weight but it felt amazing to move my body

Alicia

Dumbbell Only Leg Day

First workout in a few weeks… easing back in. Absolutely loved it!!

Marcie

This workout was perfect for me for getting back from a gym hiatus. Grateful you’ve created this!! 10/10 🙌🏻 💕

Hanna Wade

Bruhhhh… I’m in pain. So good. 🥵🔥 Also, the playlist is fucking fire.

Kayla

Beginner Quad Focused Leg Day

I always get a good sweat and workout! 🔥

kobey felter

Hope

Hamstrings - strength focused

So glad you included this! I probably wouldn’t have done it otherwise but I love it! So f***ing hard

Quads - strength focused

Community

More workouts from Erin Killeen