Name: Playbook - Janet Calderon - W3/D1 Quads & Glutes
Uploaded: 2024-01-02T12:08:53.366Z
Duration: 75 min
Description: W3/D1 Quads & Glutes

Those pulse lunges almost killed me!🥴😂😅

Dara

Alisha

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

Tiayazmin

Aysha

Adria

Make sure you’re going heavier every week

"- 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

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

Step 1: From a standing start, step forward like a regular lunge.
Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position.
Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise.
Step 4: Complete for the desired number of repetition

Pulse lunges *

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

Place a wedge board on the floor where you will be squatting. Alternatively, use two, 25lb plates to elevate your heels. Adjust the smith machine safety catches to slightly below shoulder height, and place a barbell across the rack. Take an even grip on the barbell and get under the bar, placing it across your upper trapezius (traps). Lift it off the rack.

Elevated Heel Smith Machine narrow squats

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

W3/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

Maria

Julia

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 👏🏼👏🏼👏🏼

Jessica

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

Kristen

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

Monica

Kalisa

W2/D4 Glutes & Hamstrings

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!

W3/D1 Quads & Glutes

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