Name: Playbook - GINA - DEFINE YOUR QUADS!
Uploaded: 2023-03-13T03:29:20.525Z
Duration: 45 min
Description: DEFINE YOUR QUADS!

Ooohhh myyy goioossshh!!!! 🥵🥵😭😭. My lower body is throbbing!!

Kclyn

Finally made it back to the gym 🙃 This workout kicked my last butt 🍑🔥

Cintia

You have always inspired me, ever since I found you on TikTok! I don't know you personally, but seriously, so much love to you! You're helping me get ready for my wedding! My ass is on fire...

Arcelia

Looking to define your quads? Try my quad focus workout!

Rest 30 seconds after each round is complete!

- Place band above you knees                  
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Get into all fours and put a band around your ankles 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Glute activation circuit

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Remember this is a superset! So do the goblet squats right after the leg extensions!

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Quad Superset

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

DEFINE YOUR QUADS!

Imelda

Dumbbell only Glutes 🍑

Martina

Mixed some of this workout with the workouts from advanced booty program and it was 🔥🔥🔥🔥🔥🔥

Samiya

Progressive overload Booty Workout 🥵

Chantal

Adriana

I think my glutes are going to fall off 😫😫😫

Heather

ADVANCED Booty Workout 🍑

Mercedes

Challenging Booty Focus Workout 🍑

Christina

Haven’t had a good workout like that for a long time. It was hard!!! But I feel good for doing it :)

DEFINE YOUR QUADS!

Community

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