Name: Playbook - Erin Killeen - W5/D3 LEGS (Quad Focused)
Uploaded: 2023-04-17T03:50:01.347Z
Duration: 60 min
Description: W5/D3 LEGS (Quad Focused)

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

Danielle

Carly

Fighting for my life this entire workout 😮‍💨

Laura

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

LEGS (Quad Focused)

- Barbell Back Squat
- Single Leg Press
- Barbell Hip Thrust 1 1/4 Rep
- Dumbbell Bulgarian Split Squat
- Dumbbell Sumo Squat

Superset
- Cable Single Leg Kickback
- Cable 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

3 x 6-8

Barbell Back Squat

- 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
- Remove one leg and place your foot flat on the ground
- Inhale, slowly lower the platform until your working leg makes a 90-degree angle
- Pushing mainly with the heel of your foot and using the quadricep, extend your leg, 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
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Single Leg Press

- 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 1/4 if the way, then drive the hips back up to the top position 
- Lower your hips slowly all the way down to starting position

3 x 10

Barbell Hip Thrust 1 1/4 Rep

- 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

3 x 8 each side

Dumbbell Bulgarian Split Squat

- 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

3 x 15

Dumbbell Sumo Squat

- Cable Single Leg Kickback 3 x 10 each side
- Cable Abduction 3 x 10 each side

- 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

Cable Single Leg Kickback

- 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

Superset

W5/D3 LEGS (Quad Focused)

Jodi Young

First day back since i hurt my back and this was great and didn’t irritate my back! Love it! Glad to be back and to get back serious

Kailyn

Starting over but felt really good today !

Alyssa

W1/D1 LEGS (Hamstring Focused)

Sukhman

Kristin

Mariana

W1/D2 UPPER BODY (Shoulders & Arms)

Jenna Butler

W1/D3 LEGS (Quad Focused)

Wow that was a good work out!!! Nice push with this workout

sam wells

Mahaila

W1/D4 UPPER BODY (Back & Biceps)

Kari

Sandra

W1/D5 SHOULDERS & GLUTES

Julia

Sydney

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

Jessica

W2/D1 LEGS (Hamstring Focused)

Mindy

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

Alyssa Taliaferro

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

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

Idk if I’ve ever felt my hamstrings this much

W3/D1 LEGS (Hamstring Focused)

Stacy

Sydney Wetterberg

W3/D2 UPPER BODY (Shoulders & Arms)

Haylee

Rachel

W3/D3 LEGS (Quad Focused)

Carrie

Love this back day. Hits all the right spots!

W3/D4 UPPER BODY (Back & Biceps)

W3/D5 SHOULDERS & GLUTES

Lucy

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

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)

Finally have the weight/rep tracker! Looooove!

Ashlie

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

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)

The 30 reps of hip thrusts to start - killer!

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

W5/D3 LEGS (Quad Focused)

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