Name: Playbook - Janet Calderon - W1/D1 Leg day quads & glutes
Uploaded: 2024-01-02T12:08:53.249Z
Duration: 75 min
Description: W1/D1 Leg day quads & glutes

Maha

Miss Janet, are you trying to kill us with that glute finisher?!? 
😂😅😩

Dara

Kaila

Amanda

Lakeshia

Evelyn

Taylor

Alisha

Julia

Alexandra Athanasiadou

I’m going to need a minute before I can walk!! But I mean that in the best way!

Tonya

Legs are jellllly but feeling strong 💪🏽

Ayana

Great workout! I spiced it up a little by adding bands to my squats and thrusts, and elevating the goblet squats and lunges.

Monica

Kelsey Owens

Amazing! Tough but excited for new beginnings and consistency

Aysha

Brittani

Jessica

That finisher!! My ass is finished! 😩😂

Kristen

Catalina

I love this. Had to do it again. Great  great burn for glutes and quads

Extremely hard and very challenging. Loved it 💪🏼

Maria

Alexis

That finisher reminded me of your Zoom classes! 😃 Tough and effective!! ❤️🔥

Adria

Make sure to begin with a weight that you’re comfortable with.  It’s important that you challenge yourself but do not compromise your form.  Increase your weight if you’re not challenged enough

"- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg."

Dumbbell Walking Lunge

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Try and go heavier with the weights as you go along

Goblet squat

Perform both exercises back to back then take a break

Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed straight.
Step 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the starting position.
Step 3: Slowly lower the platform until your upper and lower legs make a 90-degree angle.
Step 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Step 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Narrow stance leg press

From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. Complete all your reps on one leg, then switch to the other. Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Split squat

Superset

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrust

Load the machine with the appropriate weight, we recommend starting light or even no weight just to get the technique right first.
Sit on the machine placing only your toes and the balls of your feet on the platform.
Lower the lever pads onto your lower thighs, don’t have it too tight or too loose.
Lift the weight up slightly so you can release the safety bar.
Lower your heels until your calves are fully stretched out, whilst inhaling simultaneously.
Raise your heels by pushing up on your toes and the balls of your feet, go as high as possible and hold at the top for about a second. Exhale during this movement.
Repeat the process until you reach your desired number of reps.

Seated Calf Raises

W1/D1 Leg day quads & glutes

Not sure how I'm going to use my arms today Janet 🔥💀

Donya

Indhira Coradin

W1/D2 Back & arms

Raven

W1/D3 Shoulders, rear delts & Chest

Took me over an hour to complete, but it was worth it!!!

Jasmine

W1/D4 Glutes & Hamstrings

Dolcinea

That glute finisher had my 🍑 burning so much I started laughing. Whew!🔥😂

Weezie

W2/D1 Quads & Glutes

That burn though 👏🏼👏🏼👏🏼

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

Tiayazmin

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

Kalisa

W2/D4 Glutes & Hamstrings

Those pulse lunges almost killed me!🥴😂😅

Loving the progress I’m seeing from your plan! Thank you sm🤍

W3/D1 Quads & Glutes

W3/D2 Back & Arms

Freaking amazing, best way to start my Saturday …. With my arms shaking 🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

Melissa

W3/D3 Shoulders, delts & chest

W3/D4 Glutes & Hamstrings

That. Glute. Finisher. THOOOO! 🔥🍑🔥🍑

stace

W4/D1 Quads & Glutes

AMAZING made me try machines I haven’t ever used but damn do I feel GOOOOOD!!!!

W4/D2 Back & Arms

This was such a great and challenging program!

W4/D3 Shoulders, rear delts & chest

That finisher!!! Great program I see my body has shaped up 🔥🔥

Finished the program!! This was a great one!

W1/D1 Leg day quads & glutes

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