Name: Playbook - Erin Killeen - W3/D3 QUADS/GLUTES
Uploaded: 2023-04-17T03:50:01.285Z
Duration: 60 min
Description: W3/D3 QUADS/GLUTES

bulgarian split squats… a love/hate relationship😅

brianna

Randi

emily

Manigee

This one is always killer! Awesome to see the weight going up each week 💪🏼 🍑

Becky

Kayla

Denise

Jadyn

Pardon my language but EFF this one. I hate this one 🔥

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

W3/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

I really like the variety of exercises here. I felt like I had hit a plateau in my current workout routine so it was nice to have guidance on other workouts

Elizabeth

Rachel

W1/D2 SHOULDERS/ARMS

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

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

W1/D3 QUADS/GLUTES

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

Samantha

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

Cheryl

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

Brooke

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!

Jessica

W3/D2 SHOULDERS/ARMS

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

Liza

W5/D1 HAMSTRINGS/GLUTES

W5/D2 SHOULDERS/ARMS

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

W3/D3 QUADS/GLUTES

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