Name: Playbook - Erin Killeen - W4/D1 LEGS (Quad Focused)
Uploaded: 2023-04-17T03:50:01.247Z
Duration: 60 min
Description: W4/D1 LEGS (Quad Focused)

Kayla Agdeppa

Cassie

Tierra

Lauren

Beth

Mariana

Hope

Bailey

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

Paige

Rachel

Seeing improvement in strength! Literally shaking! 😅

Amped up the weights a bit more today! LIGHTWEIGHT BAYBEEE!

Ashlee

Meghan

Loving the burn 🔥 i can’t express how much I love your app you are a super ⭐️

Carrie

Michelle Washington

I’m already so much stronger! Carrie underwood legs here I come 😝

Sydney

Carly

Kelcey

Week 4 and I hit a new PR on squats🤘🏼 this program is sick and I can feel my strength increase!

Erica Lane

Stronger every week! ⭐️⭐️⭐️⭐️⭐️

Janelle

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

W4/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.

Christie

W1/D3 LEGS (Hamstring Focused)

brianna

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

Shelby

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)

Darcy

W2/D1 LEGS (Quad Focused)

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

mackenzie

W2/D2 PULL DAY (Back & Biceps)

Hard to sit down when your 🍑 is on 🔥

W2/D3 LEGS (Hamstring Focused)

Dana Jo

Hannah

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)

Brittany

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)

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

Stephanie

W4/D3 LEGS (Hamstring Focused)

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

Zimms

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)

Timberlen

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)

W6/D1 LEGS (Quad Focused)

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

Morgan Lovins

W6/D2 PULL DAY (Back & Biceps)

Randi

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)

W7/D2 PULL DAY (Back & Biceps)

Laura

Odalia

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

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

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!

W4/D1 LEGS (Quad Focused)

Community

More workouts from Erin Killeen