Name: Playbook - Katie Becknell - W4/D3 Glutes & Quads
Uploaded: 2024-04-23T23:47:51.337Z
Duration: 60 min
Description: W4/D3 Glutes & Quads

Rachel

4x8 B-Stance KAS Glute Bridge Complex
4x8 Smith Machine Bulgarians
3x10, failure Goblet Squat Dropset
3x10 Touch Down
3x15 Quad Extension

***This week you will be doing a b-stance / regular stance kas glute bridge complex. Do 8 reps b-stance on each leg then immediately go into 8 more reps regular kas glute bridge*** 

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. 

For a b-stance kas glute bridge the heel of one foot is planted slightly forward, in line with the ball of the other planted foot. this will isolate the glute on the side of the fully planted foot.

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.

B-Stance KAS Glute Bridge Complex

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

SET UP:
Find the smith machine and a bench / box. Place the bench / box slightly behind the bar of the smith machine. Without adding any weight find where the bench / box feels the most comfortable, your front leg should create close to a 90 degree angle when youre at the bottom of the movement. 

FORM TIPS:
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.

Smith Machine Bulgarian Split Squat

***This week you will be doing a DROPSET. Do 10 reps with weight then drop the weight and immediately go into bodyweight reps to failure*** 

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 Dropset

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

SET UP:
Grab a single dumbbell and find either a bench or stool that when you put one foot up on it your leg creates a 90 degree angle (or less if you are more beginner). Ideally you would place this close to a wall so you can use it for stability, if not thats okay it will just be more of a challenge on your balance. 

FORM TIPS:
As opposed to a step up, you will be starting at the top and lowering yourself down to the floor. You should only slightly TAP the floor with the toe of the non working leg. DO NOT push off the floor with the non working leg, drive through the heel of the working leg to get you back up.

Hold the dumbbell in the arm opposite of the working leg. Slightly bend your torso forward to target your glutes more and use your free hand to stabilize on the wall in front of you. 

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 Touch Down

***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

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1st workout on the new app and although I loved your Corecircle workouts, I love this app so much more!! Can’t wait to continue this journey together!! 🤍🤍

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