Name: Playbook - Erin Killeen - W7/D3 QUADS/GLUTES
Uploaded: 2023-05-11T21:35:49.504Z
Duration: 60 min
Description: W7/D3 QUADS/GLUTES

Briauna

Ashlee

QUADS/GLUTES:

- Barbell Squat
- Reverse Lunge
- Leg Press
- Hip Thrust 1 ¼ rep

Superset:
- Heel elevated dumbbell goblet squat
- Dumbbell sumo squat

- Leg press calf press

- 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

- Start with the barbell 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

Barbell Reverse Lunge

- 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

- 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

Barbell Hip Thrust 1 1/4 Rep

Heel elevated dumbbell goblet squat
Dumbbell sumo squat

- 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

Dumbbell Heel Elevated Goblet 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

Dumbbell Sumo Squat

Superset

- Position your feet at the base of the platform and allow the heels to hang off
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Drive the weight back to the starting position by extending the ankles and flexing the calves

Leg Press Calf Press

W7/D3 QUADS/GLUTES

Getting back into the routine with this program! Can’t wait to see the results 🔥

Taylor

Day 1 back in the gym. I felt that one 🫠

Brooke

Sierra

W1/D1 HAMSTRINGS/GLUTES

Halley DeHaven

Denise

Stephanie

W1/D2 CHEST/SHOULDERS/TRICEPS

Carlie Whidden

Julia

Shyanna

W1/D3 QUADS/GLUTES

Christie

W1/D4 BACK/BICEPS

Thank you Erin for killing me w every workout 💕

Alyssa Taliaferro

W1/D5 FULL BODY

Altwanette

W2/D1 HAMSTRINGS/GLUTES

W2/D2 CHEST/SHOULDERS/TRICEPS

I wanted to vomit once I got to the leg extension 🫨

Paige

Alicia

W2/D3 QUADS/GLUTES

ALLISON SMALL

W2/D4 BACK/BICEPS

Why is this one tougher than I remember 😅 it’s probably my favorite though 🤩

W2/D5 FULL BODY

W3/D1 HAMSTRINGS/GLUTES

Arms were shaking so bad it was hard to swipe the complete button 😂

W3/D2 CHEST/SHOULDERS/TRICEPS

W3/D3 QUADS/GLUTES

I don’t think it’s helping that I’m doing these workouts in the summer and my gym doesn’t have AC at the moment 🥵

Nicole

W3/D4 BACK/BICEPS

W3/D5 FULL BODY

Threw up in my mouth. Guess that’s a good sign right? ❤️

W4/D1 HAMSTRINGS/GLUTES

Carrie

Successful lift I must say 🤍 all of a sudden feeling stronger

W4/D2 CHEST/SHOULDERS/TRICEPS

W4/D3 QUADS/GLUTES

Melissa

Finally getting the hang of it. But still kills me!

W4/D4 BACK/BICEPS

Amazing I’m screaming crying throwing up I’m in love

Erin I’m drenched in sweat. Holy shit girl 😂

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

LET’S GOOOO! That was some good stuff 💪

W5/D2 CHEST/SHOULDERS/TRICEPS

Gabriela Rodriguez

I love this circuit! I’ve completed 2.0 & 3.0. Spring is 🎉🎉🎉

W5/D3 QUADS/GLUTES

I’m like this 🫨 right now. Bicep pumpy is real nice 👍

W5/D4 BACK/BICEPS

Love the change from a full body. The combo ass and shoulder pump is elite

W5/D5 SHOULDERS & GLUTES

Erin

Very hard to make myself finish this one but it was great

Erin. Ouch. I can’t feel my legs girl 😂

W6/D1 HAMSTRINGS/GLUTES

Jenny

W6/D2 CHEST/SHOULDERS/TRICEPS

Felt like it took me forever to finish this 💀

W6/D3 QUADS/GLUTES

Tough 💩… but I got that 💩 done y’all!!

W6/D4 BACK/BICEPS

Well that was tough to get through 💀 I’m the most unwellest of all unwells after that lift

W6/D5 SHOULDERS & GLUTES

Okay, really took my time today with this one, the glutes are definitely gluten! 🍑

W7/D3 QUADS/GLUTES

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