Name: Playbook - Erin Killeen - W2/D3 LEGS (Quad Focused)
Uploaded: 2022-12-08T17:37:38.448Z
Duration: 60 min
Description: W2/D3 LEGS (Quad Focused)

i’m legit walking out of todays session stumbling holy shittttttt

Carly

Sarah

Christina

Am I aloud to cuss??? Because for **** sake that was brutal

Hope

I didn’t mean to put 1 lol sorry!! Hands shaky hahahaha

Ashley

Danna

This leg day is KILLER & I have yet to finish the entire workout (gyms been busy).

Ashley Ryerson

Brittany

Started planning my funeral and sending my farewells to my loved ones halfway through, but them somehow made it out alive. 🥵

Jessica

Kimberly

Elaine

man that one was tough this week. getting through it though and have fire pumps to match 🔥💪🏼

Carrie S

This was tough but I feel amazing!! And my legs are on 🔥🔥🔥

Maleny

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

W2/D3 LEGS (Quad Focused)

Maddy

Laura

Rachel

W1/D1 LEGS (Hamstring Focused)

Sydney

Leah

Carlie Whidden

W1/D2 UPPER BODY (Shoulders & Arms)

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

Jess

Kaycie

W1/D3 LEGS (Quad Focused)

Loved that one! Wasn’t sure if seated rows were supposed to be on there twice though?

Bailee

Meg DeAngelo

W1/D4 UPPER BODY (Back & Biceps)

I forgot to swipe it was great but only too about an hour

Nicole

I feel like I say this every time - but this is my FAVORITE split you’ve done!!!!!!!!🤌🏼💪🏼😤

Carrie Caso

W1/D5 SHOULDERS & GLUTES

Death, dying, disparage….and I love every minute of it😈😈

these leg gains have been insane keep them coming plzzzzzz

W2/D1 LEGS (Hamstring Focused)

Amazingggg the pump I have is out of this world 🤩

Melissa

W2/D2 UPPER BODY (Shoulders & Arms)

Getting slightly repetitive, but still enjoy!

Kassy

Been supplementing more arms and chest in with this program and I love it!

Becoming a favorite for sure. Love feeling the back gains - still very impressed with the programming!

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

Haylee

W3/D1 LEGS (Hamstring Focused)

Sydney Wetterberg

Missy

W3/D2 UPPER BODY (Shoulders & Arms)

Progress is your legs shaking a little less from 3x30 hip thrust 😵‍💫

Kellee

W3/D3 LEGS (Quad Focused)

Love this back day. Hits all the right spots!

It was a fight for my life for energy on this workout today

W3/D4 UPPER BODY (Back & Biceps)

The best glute pump, kills me every time in the best way.

Amelia

W3/D5 SHOULDERS & GLUTES

Went up from 25s to 35s on my dead lifts!!!!

Christy

W4/D1 LEGS (Hamstring Focused)

the lateral raise superset gets me everytime smh

Camri

Had to modify with an overcrowded gym but we did the damn thing

Arms are feeling so
Pumped!! Loved the drop sets!

W4/D2 UPPER BODY (Shoulders & Arms)

Reverse lunges are the bane of my existence

W4/D3 LEGS (Quad Focused)

justin

Loving this back day set up. Seeing good gains!

W4/D4 UPPER BODY (Back & Biceps)

W4/D5 SHOULDERS & GLUTES

Starting the last four weeks over again because deployment is not gentle on my schedule.

That first 4x3 was really fun. Feeling stronger as I get through the program. So good.

W5/D1 LEGS (Hamstring Focused)

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

Fighting for my life this entire workout 😮‍💨

I was all excited to not have reverse lunges anymore, and then the Bulgarian split squats came in to make me immediately regret that 😅

I’ve lost 4 pounds in these 5 weeks but also have gotten so much stronger. Feeling proud as a 3x c section mama

Kenzie

W5/D3 LEGS (Quad Focused)

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

I substituted the reverse lunges because those would have sent me over the edge of insanity today. Great workout otherwise!

W2/D3 LEGS (Quad Focused)

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