Name: Playbook - Kelsey Oloughlin - W1/D1 Glutes + Quads
Uploaded: 2023-07-16T16:52:57.690Z
Duration: 45 min
Description: W1/D1 Glutes + Quads

Selena

Maybe put a example of a weight you could use or list the one you are using

Johanna

Gracie

Wow I’m so excited for this program. I felt the burn 🔥🥵

Fellicia

I meant to give 5 stars!!!!!!!! Great workout!!!!

Lynsey

Absolutely loved the organization and difficulty of this workout! I’m just getting started working out, and this was a challenge but also doable when I pushed myself. Thanks, Kelsey!!

Talia

Lindsey

Anais du Preez

Such a great workout! Left my legs burning 🥵

Becca

Michelle

Amazing!!! I love her and I’m sure I will get the result I want!

Serena

Kylie

Loved it!!! Really felt the burn when I came to the last one after the previous sets!🙏💗

Beatrice

Alina

DanielaEscobar

Just got started working out after a long time and this workout felt amazing!

Isaura

Anita

I love the simplicity while still making it feel like it got the job done. Thanks!

Chloe

You absolutely killed me 😮‍💨🔥💦

Anni

So excited to begin this program & this workout was a great start!!

Kate

Liza

Simone

Quad focused leg day. We will be targeting our glutes, quads and pushing ourselves through every movement

Grab a pair of dumbbells that challenge you!
-can either hold on shoulders or down to your side
-explode through the movement
-keep your core engaged, chin and neck straight ahead 
-squat to 90 degrees

Dumbbell Front Squats

- Begin with the front foot higher than the back foot
- With dumbbell in each hand, lower down until knee almost touches the floor
- Press through your front heel to stand back up
-10 reps per leg

Dumbbell deficit lunges

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

We will be doing a superset!
Perform frog pumps and immediately go into sumo squats before you rest. 

Repeat x4!

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
-Can use a band for more resistance

Frog pumps

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Frog Pumps into Sumo Squats

-perform a backward lunge, leaning a bit forward to use momentum for a high knee
-perform 15 reps each side (30 reps total)

Backward Lunge into High Knee

W1/D1 Glutes + Quads

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana Kasmani

Thought I’d make it through in a breeze…. I was proven wrong real quick😅

W1/D2 Shoulders + Triceps

Amber

Amazing!!!! My arms are like jello!!!!!!!

Can’t feel my arms. Such a good workout!

W1/D3 Back & Biceps

That was difficult for sure! Let’s and back are burningggg 🔥

Lauren

Gisele Rigo

W1/D4 Hamstrings & Glutes

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

This may have been my favorite day so far! It definitely pushed me but I felt super accomplished when I finished!

W1/D1 Glutes + Quads

Community

More workouts from Kelsey Oloughlin