Name: Playbook - Erin Killeen - W2/D1 LEGS (Quad Focused)
Uploaded: 2023-04-17T03:50:01.200Z
Duration: 60 min
Description: W2/D1 LEGS (Quad Focused)

Kayla Agdeppa

Darcy

Shelby

Randi

Christie

Those step ups killed. The whole thing did 🪦🪦

i’m struggling with the step ups but killer

mackenzie

Brittany

Briauna

Meghan

Why does that workout get me EVERY SINGLE TIME 💀

Kayla

suzanne

Hannah

Got brave with my weight this time and I. Am. Quaking!

Anika

Abby

My legs are shaking and feel maxed out! Great work out, thank you!

Katherine

Olivia

KILLER… I can barely walk 🥲😂👌🏻

Amanda

Abbey

Marin Rhodes

Lauren

Jessica

Valerie 

Lexi

Timberlen

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.

Morgan

Jaymee

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

Carly

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)

Kennidy Keiley

Mary

Amazing workout! My legs were shaking at the end and I loved it!

Chelsea

W1/D1 LEGS (Quad Focused)

Great work out! So far so good for 1st day!

Brooke

Kaitlin

W1/D2 PULL DAY (Back & Biceps)

Say a pray for my ass bc this b just died

Tiffany

2.0 is my favorite one. I’ve completed them all but I came back to this one because I love it.

W1/D3 LEGS (Hamstring Focused)

brianna

Probably won’t be able to lift anything for the next 24 hours 🔥🔥💀💀

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

Ellie Voepel

Literally crawling out of the gym😂 but I feel strong!

W1/D5 LEGS (Full Leg Day)

Two different lat pull down variations with the set amounts felt a little excessive but great pump!

Song

My arms were shaking by the end! So good!

Bree

W2/D2 PULL DAY (Back & Biceps)

Rachel

Hard to sit down when your 🍑 is on 🔥

W2/D3 LEGS (Hamstring Focused)

Dana Jo

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

Finished my second week of the program. It’s so easy to follow. I love the history also so I can check my progress. Legs on 🔥

W2/D5 LEGS (Full Leg Day)

These leg days MURDER me ugh thanks love u

Yeah imma be unable to walk tomorrow. 🥵🥵🥵🥵🥵

W3/D1 LEGS (Quad Focused)

Shae

W3/D2 PULL DAY (Back & Biceps)

Feel like could have a couple exercises with heavier sets vs so many. Great lift though!

W3/D3 LEGS (Hamstring Focused)

Sharen

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

I’be completed 3 weeks of this training and two weeks of following my Macros. I can not believe the physical change I’ve already seen not to mention the energy and sleeping better.

Iveta

This is a monster. I’m a dead person now

Ashley

W3/D5 LEGS (Full Leg Day)

Cassie

Tierra

W4/D1 LEGS (Quad Focused)

emily

W4/D2 PULL DAY (Back & Biceps)

Would love a video that tells us how to do a proper deadlift! This is a new exercise for me and I always end up hurting myself. Would love to hear step by step!

Kendall Ladd

Beth

Stephanie

W4/D3 LEGS (Hamstring Focused)

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

W4/D5 LEGS (Full Leg Day)

Increasing the weight this week! Feeling gooood

Jamie Johnson

Loved the switch up of the workout. Really felt a burn w this one.

Altwanette

W5/D1 LEGS (Quad Focused)

Summerlyn

Holy cow. What a great workout. My arms are shaking

Margaret

W5/D2 PULL DAY (Back & Biceps)

These workouts give me a run for my money 🥵

Julia

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

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

Clara

W5/D5 LEGS (Full Leg Day)

Morgan Lovins

W6/D1 LEGS (Quad Focused)

took a little break & it felt soooo good to be back

W6/D2 PULL DAY (Back & Biceps)

This was probably the hardest one I’ve done yet🥵🔥

Have absolutely loved this program. I’m comfortable with the exercises because they are vary straight forward. 2 more weeks!

Corynn

W6/D3 LEGS (Hamstring Focused)

Definitely lifting heavier quite proud of myself 🥰

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

sam wells

W6/D5 LEGS (Full Leg Day)

went up in weight on a few lifts! feeling stronger 💪🏼

laura

W7/D1 LEGS (Quad Focused)

Bailey

W7/D2 PULL DAY (Back & Biceps)

Laura

Odalia

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

Ashlee

W7/D3 LEGS (Hamstring Focused)

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

Left the gym shaking after that one. Had to strip my sweatshirt off the first minute in. 🔥

Peggy

legs are shaking walking out the gym 🥲

W7/D5 LEGS (Full Leg Day)

Gonna be hard to walk tomorrow I think. PR by 10 pounds on barbell back squat sits!

W8/D1 LEGS (Quad Focused)

Arms shaking, and for some reason this one makes me sweat hard 😅

I’m feeling so strong I’m exited for 3.0!!!!

W8/D2 PULL DAY (Back & Biceps)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

Larinda

Carrie

W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

This program was amazing! Can't thank you enough!

Jenna

I started on single leg leg press with 0. Yep, 0 weight. Now I lift 40 on the single leg. 
I also started on leg press sumo with 40 now I lift 160kilos it’s massive change I’m quite happy. Thank you! Can’t wait to start the 3.0 now!

W2/D1 LEGS (Quad Focused)

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