Name: Playbook - Janet Calderon - W2/D3 Quads & Glutes
Uploaded: 2024-01-02T12:08:53.571Z
Duration: 60 min
Description: W2/D3 Quads & Glutes

Joanne Carrillo

Set the Smith bar to shoulder height and then perform a bodyweight squat to just below parallel so that you can determine how high to deploy the safety catches.
Stand under the bar with a hip-width stance and then grab the bar with a wider than shoulder-width grip.
Ensure that your spine is in neutral (not rounded or excessively arched) and that your eyes are gazing straight ahead.
Take a 4-8" step away from the machine—one foot at a time—until both feet are in front of the barbell. This is the starting position.
Before you squat down, contract your abs and glutes and then ensure that your hips are in line with your torso (not sunk back).
Begin the descent by sitting back as if you were about to sit in a chair.
Squat down until there's roughly a 90-degree angle between your shins and upper thighs.
Explode back up to the starting position by pushing through your heels

Hack Squat on Smith Machine

Place a weight bench just behind the Smith machine, so that when you're in the split squat position, the bar is directly above your upper traps. You'll most likely have to experiment with the bench position to line the bar up properly. So you needn't worry if you don't get things right the first time.
Elevate your strongest leg onto the bench by placing either your midfoot or toes onto the padding. Try both and see which is the most comfortable.
Take a large step away from the bench—about 2 feet long—with your other foot and plant it firmly on the ground. Use a shorter step to emphasise your quads or a longer one to emphasise your glutes.
Ensure that your spine is in neutral and that your eyes are looking straight ahead.
With most of the pressure on your front leg, descend by breaking at the hips and bending at the waist slightly as you lower yourself towards the ground*
Squat down until the knee of your back leg is low enough almost touching ground

Bulgarian Split Squat on Smith

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

Kneel in front of a cable station with a rope attachment connected to the top pulley.
Grip the rope attachment and place your wrists against your forehead.
Flex your hips slightly to take the weight and to hyperextend your lower back.
Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
 Return to the start position in a controlled movement and repeat.

Cable kneeling crunches

Grasp a bar above your head. You don't have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. You can try an overhand grip with your thumb around the bar to improve stability.

Tilt your pelvis slightly backward. Engage your abdominals lift your knees up toward your chest.  Exhale while lifting the legs. Feel the abdominal muscles working hard as you do this.

Maintain the posterior pelvic tilt even at the bottom of the movement.

Hanging Knee Raise

W2/D3 Quads & Glutes

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Jessica

Tiffany

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Crystal

Jeannie

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

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Awesome, your workouts are giving me my confidence back

Julissa

W1/D3 Quads & Glutes

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

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

W2/D3 Quads & Glutes

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