Name: Playbook - Katie Becknell - W3/D1 Glutes & Quads
Uploaded: 2024-04-23T23:47:51.214Z
Duration: 30 min
Description: W3/D1 Glutes & Quads

Sara

rita

4x10 single leg hip thrust
3x30 bulgarian split squat triset
4x10 goblet squat
3x12 reverse lunge
3x12 calf raise

SET UP:
You’ll need a single dumbbell and either a bench or box that is about the height of your knee for this exercise. 

FORM TIPS:
First, start by placing the bottom of your shoulder blades on the bench or box. Place feet slightly wider than shoulder width apart, feet slightly turned out and at the top of the movement your legs should be at a 90 degree angle. Place the dumbbell on the side of the working leg slightly below your hips, ideally resting on the very top of your quad muscles not on your actual hip bones. 

Lift the non working leg off the floor and slowly lower until your butt is just a few inches off the floor then squeeze your glutes to press back up to the starting position. 

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.

Dumbbell Single Leg Hip Thrust

This week we will be doing a TRISET. Start with 2 dumbbells, do 10 rep with both dumbbells, drop one dumbbell and do 10 more reps, then drop the last dumbbell and do 10 bodyweight reps. 

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

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 Triset

SET UP:
Grab either a 35 or 45 lbs plate and place it on the floor, you want about a 1-2 inch heigh surface to place your heels on. Then grab a single dumbbell and place it vertically in front of the plate. 

FORM TIPS:
Place your heels on the plate and toes on the floor creating a slight incline, this will help to target your quads more during the movement.

To pick up the dumbbell, place both palms on either side of the SIDE OF THE DUMBBELL. Then press up through your feet to the starting position. 

Like with any squat you do not want your knees caving in so make sure the are always inline with you toes as you move through the squat. 

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 Elevated Goblet Squat

SET UP:
You’ll only need 2 dumbbells for this exercise. 

FORM TIPS:
To target your glutes you’ll want to slightly lean forward however if you want to target your quads keep your torso upright, and drive through your heel on the way back up. Try your hardest to not push off the back leg to get you back up, only use the glute / quad of the front leg. 

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 Reverse Lunge

SET UP:
Grab a plate or use any surface where when you place the ball of your foot on the edge and lower your heel down a few inches your heel doesn’t touch the ground. And grab a single dumbbell. 

FORM TIPS:
For this movement youre essentially going to lower down until your ankle can’t bend anymore, feeling the stretch in your calf. Then pressing through the ball of your foot until your on your tippy toes. 

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.

Dumbbell Calf Raise

W3/D1 Glutes & Quads

Carolina Mateus

Camilla

Toni

W1/D1 Glutes & Quads

Michelle Cranford

shoulders n chest were feelin it today 😭

Amber

Completed all sets for first go 🏋🏼‍♀️

Chloe

W1/D2 Chest, Shoulders & Triceps

Camille

Hallie Saunders

W1/D3 Glutes & Hamstrings

W1/D4 Back & Biceps

Petra

Xhiomara

Could you show an example of how to do a push up

maria

W1/D5 Full Body HIIT (Optional)

The sumo squat to lunge was a new exercise for me and definitely challenging.

The Bulgarian split squats 😮‍💨😮‍💨😮‍💨

Brandi

W2/D1 Glutes & Quads

The lateral + isolating wasn’t all that clear only had the video for lateral lift

W2/D2 Chest, Shoulders & Triceps

Can’t walk down the steps after this one lol

It was really good, im just not feeling it as much in my glutes? or i don’t think i am.

W3/D1 Glutes & Quads

Community

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