Name: Playbook - Katie Becknell - W3/D1 Glutes & Quads
Uploaded: 2024-04-23T23:47:50.581Z
Duration: 60 min
Description: W3/D1 Glutes & Quads

Lobna

such a great burn!!! i love how i can put specific notes as well as weights/reps!

camille

Rita

Cherry

Katie, I love you & this program. Today was killer but the pump was INSANE 😏

Emily

Katie. Katherine. Kat? Katie, I’m dying😵‍💫😮‍💨

Caitlyn

Rena Mae

Karissa

Lynndrell

kristen

4x8 kas glute bridge
4x8 dumbbell bulgarian split squat
4x8 dumbbell sumo squat
3x10 cable medius kickback
3x10 leg press
3x10 quad extension

***The first set is a warm up set!! use light weight to prep for the heavier and feel out the movement, i typically do around 5 reps for my warm up sets.

After your warm up set try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP: 
For weight: If you cannot do a barbell plus 45s on each side, I would suggest either using a heavier dumbbell or a smith machine. You likely won’t be able to roll the bar onto your lap with anything less than 45s on. Also use either a barbell pad or a rolled up mat to protect your hips when using a barbell!!

FORM TIPS:
Different than a hip thrust, you should only be lowering your hips about halfway. Place feet shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. 

Keep it slow and controlled and focus on the mind to muscle connection, think to yourself “the only way this bar is getting up is by squeezing my BOOTY”

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Barbell KAS Glute Bridge

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find either a flat bench or a box thats about the height of your knees. Then grab a single dumbbell. 

FORM TIPS:
To set up for this movement, I usually start by placing one foot on the bench / box then lowering my knee down to the ground. If your knee cannot touch the ground then the bench / box is too high for you. Once your knee is on the ground, make sure that the opposite leg (the one that is now kneeling) is at a 90 degree angle. Now that you are in the correct position, grab the dumbbell with the arm opposite to the kneeling leg and press through the front foot to the starting position. 

For this Im actually showing you guys the more glute biased bulgarian split squat. Slightly lean forward and on the descent move on a diagonal line rather than straight up and down, this will help target the glutes more. But DO NOT push yourself back up with the back leg at all, only use the front let, driving through the heel of your foot to get you back up to the starting position!!

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bulgarian Split Squat

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

SET UP:
All you need for this exercise is a single dumbbell or kettlebell (grab that heavy weight, you can do a lot more weight than you think with this one!)

FORM TIPS:
Feet slightly wider than shoulder width apart and feet slightly externally rotated. I like to grab the dumbbell with my hands stacked on top of each other but you can use any grip thats comfortable for you!

When picking up the weight act like you are doing the squat movement, dont want you hurting anything when getting into that starting position. Keep your shoulders pulled back and down (shouldnt be rounding the back at all during the entirety of the exercise). 

Slowly lower down to where your femurs are parallel with the ground. This exercise its so important to find that mind to muscle connection especially if you want to target your glutes. Think about squeezing your glutes to get you back up.

Dumbbell Sumo Squat

***Try to start with 5-10 lbs more than what you started with in the previous week.*** 

SET UP:
I typically do these on a cable machine but some gyms have specific kickback machines so feel free to use whatever your comfortable with or have access to! I have my own ankle straps (from bicah by chloe) but most gyms also have attachments for cable kickbacks. Put the cable machine at the lowest height. 

FORM TIPS:
Turn your foot out about 45 degrees, slightly hinge at the hips and place a hand on either a handle if your cable machine has them or the cable machine itself for some stability. With my planted foot Ill actually step over the cable but you dont have to do that! The most important thing is when your kicking back keep your leg straight and kick back at a 45 degree angle, so not straight back behind you and not too far out to the side. 

Again this is a major mind to muscle connection movement, you are working your glute MEDIUS in this exercise which is the top of your glutes so think about squeezing your upper glute to get the leg up. 

Also make sure your leg is far enough from the cable machine that when you are at the bottom of the movement there is still tension on the cable.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Medius Kickback

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find the leg press machine and BEFORE ADDING ANY WEIGHT figure out how to unrack and rack the weight slider. Each machine is different but they should all have images / instructions on how to do this. Usually its a lever by the seat. Youll likely have to push the weight plate up slightly then either press out or down to remove the safety and do the reverse to rerack!

FORM TIPS:
To target your quads during the leg press, place your feet at hip distance apart and low on the plate. Lower down until your calves are parallel with the floor, legs about 90 degrees, then drove through the foot to press the plate back up. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Leg Press

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find the seated quad extension machine in your gym. 

FORM TIPS:
Make sure your knees are in line with the pivot point of the machine. Find essentially the ‘joint of the machine and make sure you are aligned in the right position for you. Flex your feet and and push the bar away from your body until your legs are in a straight line.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Quad Extension

W3/D1 Glutes & Quads

Khari

I’m literally dripping. I did legs the day before but wanted to try your program and yesterday was nothing compared to this!

Brianna

W1/D1 Glutes & Quads

Keke

Reanne

Kennedy Maurie

W1/D2 Back & Shoulders

My legs are so tired … I’m gonna cry! Felt so great after though thank you for another bomb one!

Shayla

W1/D3 Glutes & Hamstrings

Was sooo tough but I loved everything about it !

i was SWEATING but it felt so good !! feeling like a muscle mommy haha

Vanessa

Danye

W1/D4 Back & Biceps

Marissa

Thaila

W1/D5 (Optional) Cardio & Core

Legs are on fire!!! Feeling amazing 👏🏾👏🏾👏🏾

Sara

W2/D1 Glutes & Quads

Kate

W2/D2 Back & Shoulders

W2/D3 Glutes & Hamstrings

Absolutely destroyed me in the best way possible!!! Feeling amazing after

Grace

W2/D4 Back & Biceps

I did this workout with my Thursday workout…

W2/D5 (Optional) Cardio & Core

Elle

W3/D2 Back & Shoulders

Was in Florida didn’t have proper equipment. Ended early and went for a walk

Lillie

W3/D3 Glutes & Hamstrings

Rach

It was great, now I’m gonna do my cardio!!

W3/D4 Back & Biceps

Glad I didn’t skip this week, the cardio and abs felt amazing!

Stephanie

It was good, I decided to do this workout right after my workout for Thursday 🙌🏾🙌🏾🙌🏾

W3/D5 (Optional) Cardio & Core

Switching exercices surprised me today but was still fun 🤩🥵

Marie-Daniel Aubertin

W4/D1 Glutes & Quads

Still sore from yesterdays switch up, happy with slight variation today!

W4/D2 Back & Shoulders

Kaylee

W4/D3 Glutes & Hamstrings

Loved this day! 

Technical note, cable flys on this day don’t have recommended reps or option to add sets 💕

W4/D4 Back & Biceps

Amanda

W4/D5 (Optional) Cardio & Core

This might be the most brutal leg day I’ve ever done. Thank you for kicking my ass!!

W3/D1 Glutes & Quads

Community

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