Name: Playbook - Erin Killeen - W2/D1 LEGS (Quad Focused)
Uploaded: 2022-12-08T17:37:38.427Z
Duration: 60 min
Description: W2/D1 LEGS (Quad Focused)

Amazing!!!!! Gals don’t be afraid of heavy weights. Challenge yourself lift heavy and take the most of this work out.

Mariana

Hope

Rebecca

Shay

Loving the workouts! Wish I could have completed but on a time crunch 🙃😖

Samantha

Nice workout without activating my injuries

Charity

Zimms

Love your leg workouts! They really challenge me!

Carmen

Kathleen

Great way to start Monday! 💪🏼 wow this was a killer.

Jessica

Morgan

Jaymee

Abby

Breanna

Great quad overload! I’m not going to be able to walk upstairs! 😝

Tory

Shianne

Alex

My quads were on fire! Such a good workout

Erica

I’m still starting workouts and love them, I’m ex-track athlete/ coach. 
Still adjusting to lower cardio and no Olympic lifts.  Trying to get heart rate up in between sets.

Regan

transform 3.0 is perfect for someone ready to get their ass kicked 🙃

Danielle

Lexi

Carly

Kenzie 

Can tell a difference with my strength in just a week. Legs are like jello 😅

The sweat 😅 ❤️‍🔥 and the burn with this one!

Ashlee

Carrie Caso

Julia

Sara Neumeier

Michelle Washington

start of the second week, & i already feel stronger. 💪🏽

brianna

Start of second week and already feel stronger!

Ashlie

Tough enough to make you sweat, simple enough to make you want to come back for more 😅

Meagan

Caitlin

Rachel

Omg! Best glute w/o ever! Whole lower half is on fire!!!

Melissa Meatherall

Melissa

This will leave your quads shaking and on fire🔥🔥

Kelsey

Felt stronger than last week definitely room to go up next week loving this

This was even worse a second time holy shit I feel strong

Karla

Christina

If you have ever struggled to feel the right body part, you won’t with this program.  Activation station baby!

Alyssa

Wow my quads feel like they are going to fall off (in a good way)!

Mariah

LEGS (Quad Focused)

- Barbell Back Squat
- Leg Press 
- Leg Extension 

Superset:
- Dumbbell Walking Lunge
- Dumbbell Sumo Squat

- Dumbbell Glute Bridge
- Bodyweight Step Up

- 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

4 x 12,10,8,6 (increase weight each set)

Barbell Back Squat

4 x 10 high/wide feet
(no rest between)
4 x 10 low/narrow feet

- Using a leg press machine, sit down on the machine and place your legs high on the platform directly in front of you at a wide 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 glutes, 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 - High Wide Stance

- 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

Leg Press

3 x 10 heavy weight 
(no rest between)
3 x 10 half the weight

- 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

Leg Extension

Leg Extension (Half the weight)

- Dumbbell Walking Lunge 3 x 10 each side
- Dumbbell Sumo Squat 3 x 15

- Set up with your feet shoulder width apart and a dumbbell in each hand
- Step forward with one leg and allow both knees to bend simultaneously
- Descend until the back knee touches the floor
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position
- Repeat on the opposite leg

Dumbbell Walking Lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

Superset

- Sit down, grab dumbell with both hands position it directly over the crease of your hips
- Lie down, bend your knees and plant your feet on the ground hip-width apart and a few inches in front of your butt
- Drive your hips up until you form a straight line with your body between your shoulders and knees
- Squeeze your glutes at the top of each rep
- Lower with control and repeat

3 x 20

Dumbbell Glute Bridge

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower yourself down and repeat
- Complete desired reps then repeat on the opposite side

3 x 15 each side

Bodyweight Step Ups

W2/D1 LEGS (Quad Focused)

I’m dead, can’t walk but if I’m gonna end up looking like you, I’m gonna keep doing it 🤣🫶🏼

Taylor

Dying after this workout but I made it! Excited to get started with the program

Brittany

First day with this program and already obsessed!!

Damara

W1/D1 LEGS (Quad Focused)

Katie

Morgan Lovins

Amazing I definitely love these!my new favorite day of the week

JoAnna

W1/D2 PULL DAY (Back & Biceps)

Love the exercises but my gym doesn’t have the exercise machine that you ask us to do w the rounded leg extention

Lani

Kendall Ladd

W1/D3 LEGS (Hamstring Focused)

Finished al but one while traveling for work. Grateful this one was mostly amendable to DB work

Torrey

So if I’m a total newbie I don’t know how much weight your lifting in these sets. I’ve been lifting for about two years again so I had a starting off point but maybe I’m missing where your putting how much weight your repping on these.

Kate

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

My whole body is sore after this week, but I’m ready for week 2!

Tesla

Excellent in spite of my injuries. I was able to modify

W1/D5 LEGS (Full Leg Day)

Allie Henson

W2/D2 PULL DAY (Back & Biceps)

Really need to work on my hip mobility! But my ass is on fire! Lol

Alanna

W2/D3 LEGS (Hamstring Focused)

Bethani

Cassidy

W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Couldn't even look at my phone without sweating on it 🥵

Emily

Full leg day always leaves my legs on fire 🔥

W2/D5 LEGS (Full Leg Day)

Love n hate relationship with this work out 🔥❤️

It a hate and love kind of a workout🥵❤️

Renate

W3/D1 LEGS (Quad Focused)

Definitely feeling it this morning. That pump felt good for a Monday. 🥳

Kayleigh

I love that I can tell I’m getting stronger! 😍🔥

Emma

W3/D2 PULL DAY (Back & Biceps)

Any suggestions for another option for weighted extensions

Cassie

W3/D3 LEGS (Hamstring Focused)

After a long day at work, I am still excited to go to the gym when following this program!

Tristan

Bailey

W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

Juliana

W3/D5 LEGS (Full Leg Day)

Why does the leg press super set never get easier OMG😂😂

Paige

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Stephanie

Adrianna

W4/D3 LEGS (Hamstring Focused)

Bree

Feeling so strong and invincible after that lift! It’s so exciting to be able to lift heavier.

W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Took 2 weeks off from being sick, what a killer way to start back up. I’m pumped for week 5!!

W4/D5 LEGS (Full Leg Day)

My legs are dying! And the updates are ❤️‍🔥!!!

Raelynn

W5/D1 LEGS (Quad Focused)

This one was fun! Really enjoyed it and was lifting heavy as sh!% ❤️

Makensie Johnston

arms are burning! excited for this next phase

W5/D2 PULL DAY (Back & Biceps)

F@$!k yeah, that’s a good one! Who am I, I’m so strong today!? Lifting PR alert! 🚨

W5/D3 LEGS (Hamstring Focused)

Those tricep kick backs had no right burning that bad lol 😮‍💨 awesome upper body pump!!

Sierra

Caylee

W5/D4 PUSH DAY (Chest, Shoulders & Triceps)

Reyna

Angelina Singh

W5/D5 LEGS (Full Leg Day)

This workout has got me feeling like I’m the only one dying at the gym 😅💀 like why am I so unwell!?

W6/D1 LEGS (Quad Focused)

Why am I sweating so damn much? 😅 love it! Hard work for sure

I enjoy the pull days but i feel like it’s not enough, it needs something more. I’ve been adding one or two of my own exercises to feel like I’m hitting each muscle just enough

Autumn Barnes

W6/D2 PULL DAY (Back & Biceps)

So thankful for this workout! Booty pump is next level 😍🍑

Holly my glutes are on 🔥 I love the burnnn

W6/D3 LEGS (Hamstring Focused)

Odalia

Lifting more today and shaking! Getting them gains 😝

W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

3 sets of 30 reps of the hip thrusts has me beyond humbled ❤️‍🩹

Love/hate relationship with hip thrusts! Seeing so much progress 😆

W6/D5 LEGS (Full Leg Day)

Holy shit ETK, you’re giving me some beefy quads! YAAAAS!

I am so strong but so weak after this. 😂

W7/D1 LEGS (Quad Focused)

W7/D2 PULL DAY (Back & Biceps)

Hell yeah, this one is by far my favorite 😍🔥💀

W7/D3 LEGS (Hamstring Focused)

Increased my lateral raises to 15 lbs, for EVERY SET! I’ve never been able to do this till now!

Sarah Styers

W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

I’m telling you, ladies, if there’s ever a workout that will make you cry, this is it. And yes, I cried. BUT I DID IT!

W2/D1 LEGS (Quad Focused)

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