Name: Playbook - Kelli Rose - W3/D1 Glutes & Quads
Uploaded: 2023-10-23T12:49:44.493Z
Duration: 75 min
Description: W3/D1 Glutes & Quads

Baylee

- 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

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- 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

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- 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

W3/D1 Glutes & Quads

Stevie

madi

Kylee

W1/D1 Glutes & Quads

Savannah

Love you and love all your booty workouts. Currently can’t walk

Adina

W1/D2  Glutes & Hamstrings

It was amazing first day felt the booty burn! Definitely body goals coming soon

Brittany Shanae

Soooo good. My legs were shaking by the end🔥

Victoria

W1/D3 Full Legs

I don’t like this whole “sweating” thing🥵

Caitlyn

Amazing pump every workout! I was waiting for you to have an app!

Josie

W2/D1 Glutes & Quads

Week 2 Day 2… the fact that my boyfriend says “your bum looks firmer” AFTER 2 WEEKS?!?

W3/D1 Glutes & Quads

Community

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