Name: Playbook - Janet Calderon - W1/D3 Quads & Glutes
Uploaded: 2024-01-02T12:08:53.363Z
Duration: 60 min
Description: W1/D3 Quads & Glutes

Latesha

Jeannie

Awesome, your workouts are giving me my confidence back

Julissa

Joanne Carrillo

Yasmin

Set the Smith bar to waist height. Then, squat underneath it with a slightly wider than shoulder-width stance so that the barbell is in line with the crease of your hip (while you're in the squat position).
Extend your arms underneath the bar and then rotate your wrists so that your arms are in a neutral position.
Now elevate your arms until the bar is resting in the crux of your elbow.
Curl your fists towards your head, as if you were doing a hammer curl (but with your arms straight out in front of you).
This is the starting position.
Push your feet into the floor for maximum stability and then make sure that your spine is neutral and that your eyes are looking straight ahead.
Contract your glutes and abs as you unrack the bar by pushing forcefully through the floor.
Now descend down by breaking at your hips first and then allowing your knees to travel outwards. You know that your form is on point when your elbows are just inside your knees at the bottom of the squat.

Zercher Squat - Smith Machine

"- 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

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

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

Stand in a shoulder-width stance in front of a high cable machine facing the cable machine. Grab the rope attachment with an overhand grip, palms facing shoulders.  Bring the rope to ear level and slightly bend neck forward with elbows bent and pointing down. This is your starting position.

Brace core and bend at waist bringing your shoulders down towards your knees until torso becomes parallel with the ground. Pause, then slowly return to the starting

Standing Cable Crunches

With your elbows securely anchored.
Hang your legs straight down. (Do not bend at the knees with your feet behind you as this can cause lower back strain).
Keep the straps parallel to the ground, slowly bring the knees to the chest, rounding the back to achieve optimal abdominal recruitment, and exhale throughout the movement.
Hold this position briefly (1-2 seconds per repetition).
Slowly bring the knees back down to the starting position, inhaling throughout the movement.

Hanging Elbow Knee Raise

W1/D3 Quads & Glutes

Jessica

Tiffany

W1/D1 Glutes

Crystal

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

W1/D2 Pull Day

Olivia

W1/D4 Push Day

Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

Evelyn Swiderski

Lexus

W1/D5 Glutes & Hams

W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

W2/D2 pull day

W2/D3 Quads & Glutes

Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

W1/D3 Quads & Glutes

Community

More workouts from Janet Calderon