Name: Playbook - Kelli Rose - W4/D1 Glutes & Quads
Uploaded: 2023-11-08T14:19:58.456Z
Duration: 75 min
Description: W4/D1 Glutes & Quads

Ellis

Elizabeth

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

- 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

W4/D1 Glutes & Quads

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

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

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

Brittany

W2/D1 Quads & Glutes

The sprints at the end are always my FAVORITE 🫶🏻

Shamekka

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/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 🥹

W4/D1 Glutes & Quads

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