Name: Playbook - Kelli Rose - W1/D1 Quads & Glutes
Uploaded: 2023-11-08T14:19:58.412Z
Duration: 75 min
Description: W1/D1 Quads & Glutes

Loved it! I'm shaking but hey that means I pushed myself so I'm happy. I'm just glad it's over lmfao but I'm excited to do it again tomorrow

Neisa

Always love your workouts. What’s the difference between this build workout and the strong?

Breana

Leg days are my fav! I love how you structure your workouts. Thank you ❣️

Just started the workouts and i love them

Danielle

Aubry

Brittany

I just started and I love it! Thank you so much. 🙃

Beatriz

Mari carmen

It was so good I been working out for a few years now so I know when a leg day is a leg day and I can assure you that it was a good leg day after your workout really happy I did this for myself thank you so much beautiful 🩷

Heydee

Was my first day back after a few weeks off. Thank you for this! 🥺

Julie

Shamekka

Increase weight each set! Really challenge yourself. If you can do a certain weight relatively easy to the set reps then you can increase weight until the set reps are challenging.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg outward and backward (at a slight diagonal) as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Glute Medius Kickback

W1/D1 Quads & Glutes

I’m backkkk! Love this pull workout so much

Jalen

The sprints at the end are my ABSOLUTE favorite 😍

Briana

W1/D2 PULL

Lottie

Danie

W1/D3 PUSH

Completely gassed and sweaty. Hard but love it

Elizabeth

W1/D4  Glutes & Hamstrings

Love! I do feel like 7 exercises is a little too many and didn’t help give me energy but that could be a me thing and I can just do less exercises ! :) Thank you for this workout !

Quinn

Loved it as always! Hoping I can get more push up reps in the more I do them LOL

Sophie

W1/D5 FULL BODY

Legs were on fire with this workout , loved it!! ❤️‍🔥

Rocio

W2/D1 Quads & Glutes

The sprints at the end are always my FAVORITE 🫶🏻

W2/D2 PULL

W2/D3 PUSH

I love you and your workouts so much 😭🥹

Selene

W2/D4 Glutes & Hamstrings

Caitlyn

W2/D5 FULL BODY

I feel soo good Kelly wtffff🥳🥳

MAKE SOME NOISE YALL 😂😂

Felt SO good!!! Your workouts are seriously the best

W3/D1 Quads & Glutes

I definitely pulled through this one 😂😂🤗

W3/D2 PULL

W3/D3 PUSH

W3/D4 Glutes & Hamstrings

Baylee

W3/D5 FULL BODY

Ellis

W4/D1 Glutes & Quads

W4/D2 PULL

W4/D3 PUSH

Amazing as always! Went heavier on a lot today

W4/D4  Glutes & Hamstrings

W4/D5 FULL BODY

I LOOOOVE you, and your workouts and its results!! 😍😍 thank you Kelli 🥹

W1/D1 Quads & Glutes

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