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

Rachel

Monica

Anni

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 😮‍💨🔥💦

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

W1/D2 Shoulders + Triceps

Amber

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

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

W1/D3 Back & Biceps

Livia

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

W1/D5 Full Body Workout

Lauren

Great abs even though it was a late workout

W1/D6 Abs Workout (Active Rest Day)

Love the format of these work outs! So efficient and I am always sore 😅

W2/D1 Quads & Glutes - Week 2

Gisele

W2/D2 Shoulders, Chest, & Triceps - Week 2

Back hurts abs hurt tomorrow gonna be sore but we’ll worth the efforts

W2/D3 Back, Biceps & Abs - Week 2

Dila

W2/D4 Hamstring Focused Leg Day - Week 2

SO GOOD!!! Dripping sweat! Great full body workout!!!!!!

W2/D5 FULL BODY WORKOUT - Week 2

Gaia

W3/D1 Quad + Glutes + Abs - Week 3

Doing your programme all over again because I loved it so much the first time 🔥🔥

Kirsty

I had to do this with a lighter weight but the reps and different kinds of lifts really pushed me! I don’t think I’ll be able to lift my arms from my side the rest of the day 😂

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

W3/D4 Hamstrings + Glutes

W3/D4 Hamstrings + Glutes - Week 3

Catherine

W3/D5 Back + Biceps + Abs- Week 3

Don’t have a bosu ball or kettle bells in my home gym but other than that, it was great!

Alyssa

W3/D6 Legs + Shoulders- Week 3

Annie

Little too many reps at the beginning, I shortened the reps! Good burn!

Did only 2 sets of everything but still higher reps

W4/D1 Quads + Glutes + Core

Did a different thing instead of bear crawl hip to belly button on all 4s

W4/D2 Shoulders + Triceps + Chest & Abs

W4/D3 Back + Abs

Absolutely loved this workout!!! Super sweaty!

Kayla

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

W5/D2 Biceps, Shoulders, Triceps + Core

W5/D3 Back + Abs

Felt strong today and grabbed the heaviest weights! 💪 In love with this program more and more! 💙

W5/D4 Hamstrings + Glutes

W5/D5 Chest, Triceps + Core

W5/D6 Full Body Burn 🔥

Provide alternatives to some of the step up exercises if they’re too hard for some people- knee pain w so many reps

My legs were shaking after this one. Especially since I decided to use my heaviest weights 🥵

W6/D1 Glutes, Quads + Core

Such a good work out! I really love how your work outs makes me feel afterward!❤️

W1/D1 Glutes + Quads

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