Name: Playbook - Erin Killeen - W7/D3 QUADS/GLUTES
Uploaded: 2023-04-17T03:50:01.436Z
Duration: 60 min
Description: W7/D3 QUADS/GLUTES

Carrie

Denise

Liza

Ashlee

- Barbell Back Squat
- Leg Press
- Smith Machine Reverse Lunge
- Hip Thrust
- Dumbbell Sumo Squat
- Rounded Back Extension

- 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

- 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

- 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

Smith Machine 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

- 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

- 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

Rounded Back Extension

W7/D3 QUADS/GLUTES

good workout! i haven’t worked out in SO long, and this was a great intro back into it

brianna

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

emily

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!

Manigee

Jessica

W3/D2 SHOULDERS/ARMS

bulgarian split squats… a love/hate relationship😅

Randi

W3/D3 QUADS/GLUTES

Great.. I threw some hill sprints on the treadmill in between sets for a little extra.

Peggy

Becky

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

Kayla

W4/D3 QUADS/GLUTES

Devon

W4/D4 BACK/BICEPS

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

W5/D2 SHOULDERS/ARMS

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

W7/D3 QUADS/GLUTES

Community

More workouts from Erin Killeen