Name: Playbook - Hails . - W3/D4 Quads & Gutes
Uploaded: 2024-01-02T00:30:45.658Z
Duration: 60 min
Description: W3/D4 Quads & Gutes

Gabby

I was wild for upping the weight like I did 🫠 anything for the glutes

Melanie

Aterra

You knew what you were doing with this workout app 🔥 nothing but continuous sweat!

Sandra

3x 12 DB single leg hip thrusts
3x 15 DB bench squats

3x 20 DB lunge twists
3x 0:45 Med ball squats

3x10 SL leg press

Cardio

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise
-Complete reps for EACH legs

Dumbbell single leg hip trust

- Hold a dumbbell in each hand and rest them on your shoulders
- Push your hips back into a squat and sit on the bench.
- Contract your glutes and squeeze on the way back up.

Dumbbell bench squats

Super set

-Hold a dumbbell in front of your body
- Step out into a lunge and twist over the knee lunging
-Return to the middle and push with your heel back into standing position.
- 20 TOTAL reps

Dumbbell lunge with twist

-Hold the Med ball in front of you
- Bend knees into a parallel squat and jump.
-Light weight, Keep moving no matter what. Quick squats are fine if you get too tired.

Med jump squats

Tri set

- Position foot midway on platform
- Lower slowly and push through your heel
-Complete 10 on EACH leg

Single leg, leg press

Walk 2 minutes
Jog 2 minutes
Alternate for 15 minutes
End on a walk!

Treadmill walk

Treadmill Jog

Cardio

W3/D4 Quads & Gutes

April

This workout helped me with form and challenged me with weights

Keisha

Such a hard workout, but so proud I made it through!

W1/D1 Hamstrings & Glutes

Quick but arm still burning and got a good sweat.  Nice to do when crunch time.

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

W1/D2 Biceps & Triceps

Nicole

Legs are definitely going to leave feeling toned

W1/D3 Quads & Glutes

Shoulders are on 🔥🔥🏋️‍♀️

Kloe

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

Love the lay out of each workout! Nice build up to a good sweat, if you do the workout right.

W2/D1 Hamstrings & Glutes

Roxie

Keosha

Marianne

W2/D2 Biceps & Triceps

girl the stair master almost took me out but i did it!!

Shadaé

Christina

W2/D3 Back & Shoulders

The cardio was the perfect way to challenge myself 😆🙏🏾

Me and my boyfriend sweat our ASSSSS off 🔥🔥

Kayla

W2/D4 Quads & Glutes

Marissa

I am absolutely loving this app. The workouts are quick, but give you such a good burn. 100% worth it!!!

W3/D4 Quads & Gutes

Community

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