Name: Playbook - Janet Calderon - W2/D1 Quads & Glutes
Uploaded: 2024-01-02T12:08:53.278Z
Duration: 75 min
Description: W2/D1 Quads & Glutes

Dolcinea

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

Dara

Weezie

FatimaZahra

Yes! Beware of that finisher! It is a doozy!

Alisha

Julia

Taylor

Tiayazmin

Aysha

Jessica

Kristen

Maria

That finisher FINISHED meeee! 😩🎯🎯

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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy 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

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

Adjust the bar of the Smith Machine so that it's at shoulder height. Ultimately, the height will be different for everyone, and you may need to raise or lower it.
Start with a loaded bar; 10-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the bar, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back).
With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up.

Back Squat on Smith

Set the barbell to the bottom of the Smith machine.
Get into the glute bridge position by creating a triangle shape between your upper and lower legs while lying on the floor.
Centre the bar over your hips.
Extend your hips to unrack the bar and push them upwards until you can't go any higher without hyperextending your lower back.
Hold the contraction for a second or two.
Slowly lower your hips down slightly

Kas Glute Bridge

1. First make sure to place a block or weight plate below the bar on the Smith machine. Then set the bar to the position that best fits your height. Now load the bar and step onto the plates with the balls of your feet. Place the bar on the back of your shoulders.

2. Hold the bar with both hands facing forward. Rotate the bar so that it is unracked from the smith machine. This is starting position.

3. Push off the balls of your feet to raise your heels as high as possible. Make sure to flex your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second.

4. Breathe in as you return to the starting position by lowering your heels.

5. Repeat for the recommended amount of repetitions.

Smith Machine Calf Raise

W2/D1 Quads & Glutes

Maha

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

Kaila

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

That burn though 👏🏼👏🏼👏🏼

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

Monica

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!

W2/D1 Quads & Glutes

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