Name: Playbook - Janet Calderon - W4/D3 quads & glutes
Uploaded: 2024-01-02T12:08:54.141Z
Duration: 60 min
Description: W4/D3 quads & glutes

Amazing leg workout 🏋🏻‍♀️ 😊🔥

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

"- Place one foot on a bench, box or step in front of you.
- Maintaining a tall posture and holding a dumbbell on each side, press off of the elevated foot with even pressure and step completely onto the bench.
- Lower your foot down as slowly as possible and avoid using momentum to 'bounce' off of the floor."

Step Ups

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

"- 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

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

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

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Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

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

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