Name: Playbook - Erin Killeen - W1/D3 LEGS (Quad Focused)
Uploaded: 2023-04-17T03:50:01.203Z
Duration: 60 min
Description: W1/D3 LEGS (Quad Focused)

Zimms

I am 8 weeks postpartum and just starting my fitness journey all over again! This was a great workout. Thank you

Abigail

My whole body was shaking after this leg day. Great mid-week burn!

Olivia Bunch

Hello.. this workout doesn’t feel like I’m honoring my body. Feels like self abuse

Ashlee

Brittny

Kendall Ladd

Erin

Myschel

Kailyn

Kristin

Jenna Butler

Sandra

Kourtney

Gretchen

Maddy

I think I blacked out during the hip thrusts 😂😂😂 tell me it’s a typo🥵

Paige

This TESTED me. Quads are feeling weak after that but so good.

Jess

Carlie Whidden

Kaycie

Second time doing this one and it’s still a killer😅🤣

Jessica

Bailee

Carly

Alex

Dana

Coming from the 8wk challenge in to this! I loveeeee how long this took me but I’m not going to be able to move all weekend🤣🤣

Carrie

Just wow i’m crawling out of the gym right now

Yeah….. perfect. 😅🤣☠️🪦🥵

Sarah

I have never done so many hip thrusts in one workout. I felt like the grinch but instead of my heart growing ten times in size my booty did.

Kassy

Didn’t think I’d make it through those hip thrusts. Still sore from Hamstring day 💀

Kellee

Lori

Holy moly!!! This workout lit a fire under me 🔥🔥🔥 I am exhausted but feel amazing! This has me so excited for the growth I’m gonna see with this program 🫶🏼🫶🏼

Jenna

Great! However when I went back to browse other workouts and then came back to today’s it erased my progress. Is this normal?

Jenael

The only thing I couldn’t do was the smith machine lunges lol did some walking ones instead

Took my time and had a fun time with this one. I wasn’t sure if the 3 sets of 30 reps of hip
Thrusts was a typo though..that felt excessive and undoable

Caibra

Holy shit this destroyed my legs. Definitely thought it was going to hurt my quads more than my hamstrings but I’m not mad. Each exercise was like “damn that one was brutal, the next one won’t be so bad”: rinse and repeat every. Single. Set. Loved it.

Laura

Melody

Such a great workout - thought I was gonna die on those hip thrusts tho 😂 Really enjoyed it overall!

Torey

Anna Kelly

Love this workout! I’m super sore but everyday feeling stronger!

Emily Wright

Lucia

Kelsey

Such a burner! Those hip thrusts were fire

Cacie

My favorite is quad day and I loved it! 🔥🔥🔥

Tori

Those hip thrusts were burning so bad ! Lol

Jaime

Taylor Staudt

felt like i was gonna throw up. legs are on fire 🍑🔥

Audrey Chapman

Kayla

Missy

Sara

LEGS (Quad Focused)

- Barbell Back Squat
- Barbell Hip Thrust
- Smith Machine Reverse Lunge
- Dumbbell Goblet Squat
- Leg Extension
- Abduction Machine
- Rounded Back Extensions

- 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

3 x 10

Barbell Back Squat

- 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

3 x 30

Barbell Hip Thrust

- Start with the bar on your upper back, standing position with your feet roughly hip width apart, your chest held high, and your back straight
- Step back with one foot and lunge down until your knee touches the ground
- In this position, your front knee should be directly over your ankle
- Extend both legs, driving upwards in a controlled fashion to the standing position
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Smith Machine Reverse Lunge

- Hold a dumbbell in goblet position
- 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

3 x 10

Dumbbell Goblet Squat

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine, toes pointed straight forward
- Take a deep breath and extend your legs as you flex your quadriceps
- Pause at full contraction
- Slowly lower your feet back to the starting position

3 x 15-20

Leg Extension

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

3 x 15

Abduction Machine

- 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

2 x 20

Rounded Back Extension

W1/D3 LEGS (Quad Focused)

Yliana

Diana

W1/D1 LEGS (Hamstring Focused)

Elaine

Good workout, I added some chest in there

How do I get better at strict press? It ends up being a push press which I can control much better and with heavier weights

Rachael

W1/D2 UPPER BODY (Shoulders & Arms)

Bethani

Jillian

W1/D4 UPPER BODY (Back & Biceps)

Katie

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

Christie

Should I start adding in more reps each week? Or does it matter since I’m increasing weight?

W1/D3 LEGS (Quad Focused)

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