Name: Playbook - Erin Killeen - W5/D1 LEGS (Quad Focused)
Uploaded: 2023-04-17T03:50:01.269Z
Duration: 60 min
Description: W5/D1 LEGS (Quad Focused)

Jamie Johnson

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

Altwanette

Last week when I recorded all of my week 5 exercises and weights, I went to reopen it today and all of my weights from last week were gone so I cannot compare them. 😭

Shianne West

emily

Hated/loved this one. It was a great change from the last quad workouts but DAMN did it wipe me out!

kenzie shelley

Tierra

Literally almost died, but like in the best way possible. 😅

Breanna

Great workout. Loved switching up the exercises. Love hate relation with Bulgarians🫠

Jessica

Tory

Morgan Lovins

Bethani

Zimms

My legs are dying! And the updates are ❤️‍🔥!!!

Emma

Rachel

Adrianna

Nourhan

Sharen

Hannah

That last one rendered me speechless 😶 this lift humbled me to my core.

Ashlee

Bailee

Reyna

Meg DeAngelo

Tori

Sara

Carly

justin

This leg day was brutal! Those Bulgarian Split Squats were no joke.

I’ve been training consistently for years, but these leg days are taking my workouts to a WHOLE NEW LEVEL

Deanna

Straight waddling, my ass out of the gym 🐧

Janelle

Andrea

Gracie

Claire

My legs were absolutely tore up after this workout, my legs have never shook so much during a workout until this one! Damn good program. 💪🏼💪🏼

Mariah

The workout is such a great leg pump! However I wish there was a way to track your weights.

Alisha Holland

I was already halfway through Transform 2.0 when the app hit and it 100% stepped up my game! From the timer to the in app videos-you really thought of everything!

Gabriela

LEGS (Quad Focused)

- Barbell Back Box Squat
- Barbell Hip Thrust
- Dumbbell Bulgarian Split Squat
- Leg Extension 
- Dumbbell Heel Elevated Goblet Squat 
- Cable Single Leg Kickback
- Lying Hip Abductions

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

4 x 6-8

Barbell Back Box 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

4 x 6
(4 second hold at top)

Barbell Hip Thrust

3 x 8 each side weighted 
(no rest between)
3 x 8 each side bodyweight

- 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

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- 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

Bodyweight Bulgarian Split Squat

Bulgarian Split Squat

3 x 10 toes pointed out 
(no rest between)
3 x 10 toes pointed in

- 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 outward
- 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 - Toes Out

- 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 inward
- 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 - Toes In

Leg Extension

- 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

3 x 10

Dumbbell Heel Elevated Goblet Squat

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Attach the ankle cuff to your ankle
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to pull your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

3 x 12 each side

Cable Single Leg Kickback

- Lying on one side
- Raise your upper leg to just above your hip joint, exhaling as you go
- Once you feel your hips and back start to tense, stop and hold the position for one to two seconds
- Slowly lower your leg to its starting position on an inhale
- Keep the upper leg straight and stacked directly above the lower leg
- Complete desired reps then repeat on the opposite side

3 x 12 each side

Lying Hip Abduction

W5/D1 LEGS (Quad Focused)

It was great! I can’t wait for tomorrow ☺️

Morrie

Addie

Amanda

W1/D1 LEGS (Quad Focused)

Perfect! I am loving these workouts so far.

Shae

W1/D2 PULL DAY (Back & Biceps)

For exercises like hip thrusts, I am a beginner, so it would be great to see a video on how to set up the equipment and how to get into the dip to avoid injury

Victoria

had to substitute the last 2 workouts but was great

mack

W1/D3 LEGS (Hamstring Focused)

Christie

I LOVE THIS APP!!! And I LOVE you even more!!!

Tristyn

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

Meghan

Briauna

W1/D5 LEGS (Full Leg Day)

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Hammies and glutes are feeling that 💪🏼🔥

Tonight was a struggle. No energy but pushed through with slightly lower weight. 💪🏻

Summerlyn

W2/D3 LEGS (Hamstring Focused)

Kelsie

Katherine

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)

Went up in weight this time 😮‍💨🔥🥳

Kathleen

W3/D1 LEGS (Quad Focused)

W3/D2 PULL DAY (Back & Biceps)

always a killer workout! went up in weight & I will feel it tomorrow!

Abby

W3/D3 LEGS (Hamstring Focused)

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

Lauren

W4/D1 LEGS (Quad Focused)

Mariana

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)

Bree

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

Amazing !! I love how I feel myself getting stronger 🤍👏🏽

Cassidy

W4/D5 LEGS (Full Leg Day)

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

Margaret

Love the change up on the programming— I feel so much stronger!

W5/D2 PULL DAY (Back & Biceps)

Timberlen

These workouts give me a run for my money 🥵

Julia

Alanna

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

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

Clara

Hope

W5/D5 LEGS (Full Leg Day)

Jenna Butler

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!

Riley and 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 😍🔥💀

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!!!!

Samantha Fisher

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!

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!

W5/D1 LEGS (Quad Focused)

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