Name: Playbook - Janet Calderon - W3/D3 Quads & Glutes
Uploaded: 2024-01-02T12:08:53.979Z
Duration: 60 min
Description: W3/D3 Quads & Glutes

Cheryl

Joanne Carrillo

Begin by positioning a barbell at or just below shoulder level in the smith machine. Behind the squat rack, place a tall wooden box or chair or bench. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

Box Squat on Smith

Assume a shoulder-width stance under the Smith bar and then place the bar on your upper back, just above your rear delts.
Garb the bar with a wider than shoulder-width grip and then squeeze your traps together. This creates a "shelf" for the bar to rest on.
Step back with your strongest leg and keep your other foot planted firmly on the ground*.
Squat down until the knee of your back leg touches the ground.
Push up through your front heel, driving your rear knee forward and up toward your chest 

The rep is complete when both feet are fully planted on the ground (note, that you don't have to actually line your feet up after each rep—it's fine to have a slightly staggered stance)

Reverse lunge to knee drive

"- 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

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

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

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

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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

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Olivia

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

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W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

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W2/D3 Quads & Glutes

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

W3/D3 Quads & Glutes

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