Name: Playbook - Erin Killeen - W1/D3 QUADS/GLUTES
Uploaded: 2023-04-17T03:50:01.221Z
Duration: 60 min
Description: W1/D3 QUADS/GLUTES

still a little sore from two days ago, but we busted it out! 💪🏽

brianna

It didn’t feel like it was too quad focused but I still loved it

Gabriela Rodriguez

Feeling strong and WOW I have never trained to almost failure like that before!

Elyse

Alexandra

Abby

Holy hell, that was tough! But I loved it!

Jamie Johnson

Whitney

😅😅😅 that leg day induced panic attack…

Michaela

I feel like I’ve had 10 shots in my buttocks 😭

Elena

Matthew Morgan

Erika

Heel elevated goblet squats killed me.💀💀

Barb

I wanted to throw up so it was great! Lol

Taylor

Shannon

Brooke

Cheryl

Alyssa

Bebe

Brittany

Hunter

I don’t have some of the machines in the workouts, as stated before, it would be awesome to have some alternative exercises for those of us who don’t have the workout machines or access to go to a gym.

Shyanna

Becky

Amy Yeary

Couldn't walk after hip thrusts. Dead💀

Carolyn

Andi

Road my bike to the gym and  regret it after that

Meghan

Kayla

I’m shocked!! Consistently lifting for 3+ years! Showing me how much strength I truly have! 😮‍💨

Brittny

Angela

Athena

Denise

Juli

Georgi

MY GLUTES WERE ON FIRE.. those cable abductions girl….

Great workout! Challenging and quads are killing

AnnieDale

Liza

Starting over from 0-45 LBS and going up every week slowly focusing on form and good posture. I also am adding 30 minutes of cardio and a 30-45 minute mobility/ flexibility warm up.

Matthew

I’m not going to be able to walk tomorrow 🥵

Ashley Ryerson

Paulina

Amie

Someone, please get me a wheelchair!!! It was by far the best workout I’ve had in a while. I can’t wait to struggle going up and down the stairs

Daisy

Did anyone make it through this one without crying? Cause I sure didn’t. Start mourning your legs and cheeks because they’ll be dead after this.

Ashlee

- Barbell Back Squat
- Barbell Reverse Lunge
- Barbell Hip Thrust
- Dumbbell Bulgarian Split Squat
- Dumbbell Heel Elevated Goblet Squat
- Cable Hip Abduction

- 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

- Start with the barbell 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

Barbell Reverse Lunge

- 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

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

- 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

W1/D3 QUADS/GLUTES

good workout! i haven’t worked out in SO long, and this was a great intro back into it

I thought it was great! No too difficult of workouts and something great to get me back at it 😎

Allyson

First day was a killer, felt so good to see my potential tho!

Tabby

W1/D1 HAMSTRINGS/GLUTES

Rachel

Anika

W1/D2 SHOULDERS/ARMS

arms & back are my ABSOLUTE FAVORITE. i feel stronger already

Samantha

emily

W1/D4 BACK/BICEPS

Sunni

Great full body workout to get back in the gym after a week off!

Katie

W1/D5 FULL BODY

Great workout that gets your heart racing

Selena Garcia

Kelly

W2/D1 HAMSTRINGS/GLUTES

MY FAVORITE DAY, shoulders and arms 😎💪🏽

Helena

Sahiba

W2/D2 SHOULDERS/ARMS

W2/D3 QUADS/GLUTES

My noodle arms felt every rep and won’t be noodles soon

Ellen

W2/D4 BACK/BICEPS

Emily

W2/D5 FULL BODY

Jessie

Kalynn

W3/D1 HAMSTRINGS/GLUTES

LOVE LOVE LOVE SHOULDERS AND ARMS 🤘🏽

Thought I wasn’t going to finish, but I did! Thanks!

Manigee

Jessica

W3/D2 SHOULDERS/ARMS

bulgarian split squats… a love/hate relationship😅

Randi

W3/D3 QUADS/GLUTES

Great.. I threw some hill sprints on the treadmill in between sets for a little extra.

Peggy

W3/D4 BACK/BICEPS

Miranda

W3/D5 FULL BODY

W4/D1 HAMSTRINGS/GLUTES

Great way to start my weekend ✨ thank you 🫶🏼

Courtney

W4/D2 SHOULDERS/ARMS

Saved the worst for last (split squats)… WOOOOOF 🥵🫠

Let’s are shaking as I’m walking out of the gym. Loved that workout🍑🍑

Melanie

Was great for a big group and did it without all the right equipment! Great workout per usual

W4/D3 QUADS/GLUTES

Devon

W4/D4 BACK/BICEPS

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

W5/D2 SHOULDERS/ARMS

Pure torture 💀💀💀 I’ll never be the same person again after dying so many times

W1/D3 QUADS/GLUTES

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