Name: Playbook - Hails . - W4/D4 Quads & Glutes
Uploaded: 2024-01-02T00:30:45.676Z
Duration: 60 min
Description: W4/D4 Quads & Glutes

Gabby

Marissa

Melanie

Ooo Girl i almost died 🥵 great burnnn🔥🔥

Jordyn

Leah

3x 12 Barbell RDL
3x 12 Deadlift

2x15 Depth squats

2x 20 Walking lunges

Cardio

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Super set

*While maintaining your form, perform the depth squats as quick as possible for the designated time*
- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down
- You are pushing your limits!

Depth squats- Burn out!

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- 20 total reps

Walking lunges with dumbbells

1 minute walk
1 minute step ups
1 minute cross overs steps
 
Repeat for 15 minutes

-Try not to use hands
-Level 3-7
Do what is a “walk” for you

Stairmaster walk- no hands

-You may use hands
-Level 7-13
Do what is a “Jog” for you

Stairmaster Jog

- Skip a step and press with you heels
-Level 5-10

Stairmaster- step ups

-Using the bar for support, step the outside foot over the inside foot & ono the step. 
-Alternate sides for desired time.

Stairmaster- crossover steps

Start master finally!

W4/D4 Quads & Glutes

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

When I got to the planks I was ready to say “forget it”. But I didn’t! I had to take my time with those.

Tasia

W1/D2 Biceps & Triceps

Nicole

Legs are definitely going to leave feeling toned

My legs are shakinggg in the BEST way possible. Loved this workout 🔥

Kloe

W1/D3 Quads & Glutes

Shoulders are on 🔥🔥🏋️‍♀️

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

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

W4/D4 Quads & Glutes

Community

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