Name: Playbook - Erin Killeen - W4/D3 LEGS (Quad Focused)
Uploaded: 2023-04-17T03:50:01.320Z
Duration: 60 min
Description: W4/D3 LEGS (Quad Focused)

Lucy

Rachel

Reverse lunges are the bane of my existence

Laura

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

W4/D3 LEGS (Quad Focused)

Brittany

Jessica

Makayla

W1/D1 LEGS (Hamstring Focused)

Ashlee

Shyanna

It’s been while. Pumped, burned and pleased. 👍🏼

Janelle

W1/D2 UPPER BODY (Shoulders & Arms)

Hello.. this workout doesn’t feel like I’m honoring my body. Feels like self abuse

Brittny

Kendall Ladd

W1/D3 LEGS (Quad Focused)

Jillian

Mariana

W1/D4 UPPER BODY (Back & Biceps)

That’s a SWEATY one. So spicy 🌶️🔥

Tierra

Okay, but I underestimated this workout. I’m DEAD. LOVED this one!!! 🥵

Courtney

W1/D5 SHOULDERS & GLUTES

Julia

Sydney

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

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

💪🏼 deloading this week, AND still feeling strong!

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

Alyssa Taliaferro

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

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

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

Love it but I want to see substitutions for the good morning please.

Melissa

W3/D1 LEGS (Hamstring Focused)

Stacy

Sydney Wetterberg

W3/D2 UPPER BODY (Shoulders & Arms)

Carly

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

Carrie

W3/D4 UPPER BODY (Back & Biceps)

Jenna Butler

Haylee

W3/D5 SHOULDERS & GLUTES

Erin

There is a LOT of volume on the posterior chain between this first day of the split and the last day of the previous. My lower back tends to ache throughout this workout, I recommend swapping out the good mornings and deadlifts for more rdls (barbell) and/or leg curls. I use this as a template but tend to tweak alot of exercises due to the excessive strain on the posterior.

Sophie

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

W4/D2 UPPER BODY (Shoulders & Arms)

justin

W4/D4 UPPER BODY (Back & Biceps)

W4/D5 SHOULDERS & GLUTES

Stronger but yet have to see the results under all this layer of fat

Lani

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

W5/D1 LEGS (Hamstring Focused)

Finally have the weight/rep tracker! Looooove!

Ashlie

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

This one is the best leg workout I’ve had in a LONG time!!!

Danielle

W5/D3 LEGS (Quad Focused)

Love feeling different muscle groups activating. Enjoyed this rotation of lifts

Leah

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

SO LONG!! Prepare for over an hour for this workout.

The 30 reps of hip thrusts to start - killer!

W5/D5 SHOULDERS & GLUTES

W6/D1 LEGS (Hamstring Focused)

The workout I never knew I needed.. insane pump 🥵😮‍💨

W6/D2 UPPER BODY (Shoulders & Arms)

Today felt soo good and so focused and strong

W6/D3 LEGS (Quad Focused)

W6/D4 UPPER BODY (Back & Biceps)

Meg DeAngelo

W6/D5 SHOULDERS & GLUTES

W7/D1 LEGS (Hamstring Focused)

W7/D2 UPPER BODY (Shoulders & Arms)

Selena Gonzales

W7/D3 LEGS (Quad Focused)

W7/D4 UPPER BODY (Back & Biceps)

W7/D5 SHOULDERS & GLUTES

W8/D1 LEGS (Hamstring Focused)

Chelsea

W8/D2 UPPER BODY (Shoulders & Arms)

For 1 hour I hate Erin and then after I worship her

W8/D3 LEGS (Quad Focused)

I love your programs and how it has changed my body!

Erika

W8/D4 UPPER BODY (Back & Biceps)

I was drenched after this. This whooped my lil booty 😭🔥

W4/D3 LEGS (Quad Focused)

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