Name: Playbook - Kelli Rose - W2/D1 Quads & Glutes
Uploaded: 2023-11-08T14:19:58.428Z
Duration: 75 min
Description: W2/D1 Quads & Glutes

Elizabeth

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

Rocio

Brittany

Amazing as always! Was feeling stronger than usual today which is exciting!!

Sophie

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

W2/D1 Quads & Glutes

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

Breana Garcia

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

W1/D1 Quads & Glutes

Great! Just had a baby and trying to lose the baby fat but build too. 🩷

Candace

W1/D2 PULL

Lottie

Danie

Kelli your workouts are amazing! You are so inspiring, thank you so much for all the work you put in to this community!

W1/D3 PUSH

Completely gassed and sweaty. Hard but love it

Gabbie

W1/D4  Glutes & Hamstrings

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

W1/D5 FULL BODY

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

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 🥹

W2/D1 Quads & Glutes

Community

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