Name: Playbook - Heather Watkins - W1/D2 Lower Body - Quads & Glutes
Uploaded: 2024-04-23T23:11:46.967Z
Duration: 50 min
Description: W1/D2 Lower Body - Quads & Glutes

Kandice

Taylor

“I can do all things through Christ who strengthens me” hahahahaha my motto during the wall sit 😅

Kayler

Melissa Watson

Ouch!  May not be able to walk today!  Got it done tho! Partners make it so much easier!

Lisateamrussell@gmail.com

Abbi

Lana Scherer

Tiffani Stone

Mallory

Cindy

Heather Sue

Back Squats - Aim to increase the weight with each set as the reps decrease! Make sure to warm up before you begin and stretch well after! 

Let me know how much you crushed it after! 💪🏼

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Stand Alone:

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
* Reps are total, divide between sides

DB Bulgarian split squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Add band/weight to increase the challenge

Weighted Glute Bridge

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Strap the cable to your ankle 
- Bring your knee up 
- Kick your leg back behind you engaging your glute
- # of Reps are total for both sides

Cable kickbacks

Triset:

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB walking lunges

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Finisher:

W1/D2 Lower Body - Quads & Glutes

Starting over during the break — loved this one!

Olivia Lester

Savannah

Good! I am starting off again. In 8 weeks I have somehow gained 20lbs and I just needed something that I could modify a little if needed. I’m grateful for the support.

Kelli

W1/D1 Shoulders, Chest, Triceps + AMRAP

W1/D3 LISS

You know those ab circuits that read easily but as soon as you start… you immediately feel the hurt? That was it. Whew. 😂

Katie

That core circuit though 😳 definitely gonna feel this one tomorrow!

W1/D4 Back, Biceps & Core

W1/D5 Lower Body - Hamstrings + Glutes

Had a leg day yesterday and my legs are on 🔥

Shaunti

This workout was the hardest one for me this week!! Goodness 😅😅

W1/D6 Full Body EMOM

Only got 2.5 on the finisher! Room to improve!!!

W2/D1 Shoulders, Triceps, Chest + AMRAP

Legs days with @hlwatkinsfit are my FAVE!

W2/D2 Lower Body - Quads + Glutes

W2/D3 LISS

That was difficult for me! I’m not going to lie, I couldn’t complete the entire set of renegade rows with the push up 🤷🏼‍♀️

Push ups and plank exercises always get the best of me!

W2/D4 Back, Biceps + Core

Lang squat was a new one for me but I liked it!

Glutes on fire!! Loved the kangs 👏🏽😍

Kangs were odd at first but a good exercises!! Love me a good leg day!!

W2/D5 Lower Body - Hamstrings & Glutes

W2/D6 Full Body TABATA

Feels good to be back to routine! 💪🏼

W3/D1 Shoulders, Triceps & Chest + AMRAP

Stephany

W3/D2 Quads + Glutes

Added to week 7 day 6...extra cardio 45mins on the treadmill while meal planing and doing my grocery pick up

W3/D3 LISS

W3/D4 (Gym) Back, Biceps + Core

W3/D5 Hamstrings + Glutes

Honestly, didn't know if I was gonna make it through 6 rounds but I did and I'm soaked! 😅

W3/D6 Full Body Conditioning

4 rounds of that Finisher.....here is to week 4!!!

W4/D1 Shoulders, Triceps, Chest & AMRAP

W4/D2 Lower Body - Quads & Glutes

Needed that after yesterdays leg day! 🔥
Hamstrings are so sore!

W4/D3 LISS

W4/D4 Back, Biceps + Core

W4/D5 Lower Body - Hamstrings & Glutes

My husband tried this with me.. he stopped and said he was gonna send you the hospital bill. Meanwhile he sat in the chair and watched me complete every bit of it! So darn proud of myself!

Didn't know if I was gonna make it...but did!!!! 🤘

W4/D6 Full Body Circuit- Pyramid Style For Time

Love a good upper body & core day 💪🏼

W5/D1: Arms, Chest + Core

W5/D2: Lower Body

W5/D3: LISS

W5/D4: Shoulders, Back + conditioning

You are capable of so much more then your mind tells you-is it easy...no! Do it anyways

W5/D5: Lower Body

W5/D6: Full Body Conditioning

This will always be something I do for myself...

W6/D1: Arms, Chest + Core

W6/D2: Lower Body

W6/D3: LISS

W6/D4: Shoulders + Back

W6/D5: Lower Body

W6/D6: Full Body

One of my fave upper body workouts 💪🏼

W7/D1: Arms, Chest + Core

W7/D2: Lower Body

W7/D3: LISS

I loved this one! Definitely feel the burn 🔥🔥

Doesn't have to be perfect, you just got to get it done!

W7/D4: Shoulders, Back + conditioning

W7/D5: Lower Body

W7/D6: Full Body EMOM

W8/D1: Arms, Chest + Core

Leg day, plus 100 squats (plus 10 burpees) a walk at lunch, and 45 mins of cardio... I'm done!

W8/D2: Lower Body

Lachelle

Still camping and I brought weights but I’m sick so I opted for a bike ride instead.

W1/D2 Lower Body - Quads & Glutes

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