Name: Playbook - Kelsey Oloughlin - W1/D1 Quad & Glute Focused Leg Day
Uploaded: 2023-07-16T16:52:57.619Z
Duration: 80 min
Description: W1/D1 Quad & Glute Focused Leg Day

Great! Thank you. Will core be integrated on some days?

Jean

Colleen

Jovanka

Kaytlin

Awesome workout! Hopefully I can walk tomorrow!

Allison

Finally love a programme to follow ♥️

Adina

super challenging! the lunges/sumo squat superset was killer 🥵

Lindsey

Taylor

Deimante

Mikayla

Claire

Cynthia

Anna

Lillian

That hurt real good. One of my favorite leg days

Rachel

Madison

Carley

Carter

Serena

Going through this program for the second time- upped the weights and pushed myself. Definitely feeling much stronger this time around!

Allie Mae Jacobs

Michelle

Pushed myself harder than I have in a LONG time thanks to this lift. That was AWESOME. 🔥

McKenna

Ingrid Kristine

Nicole Mcgranahan

Karlie

OMG my legs are on FIRE! Haven’t had a good leg workout in so so long

kimmy

So good! I’m going to be sore tomorrow that’s for sure! 😅

Maddie

Absolutely loved the workout today. First day in and I haven’t sweat after a workout like that in a long time. I’m so excited to see how I’ll progress over the next few weeks!

Aleia

Christina

Kelsey!!! This programming is elite 🔥🔥

Kolbi

Kaylene

I enjoyed my session and I found that it was very affective and because of this including nutrition, I am one step closer to my goal.

Lashoda

Amazing just was if you can’t so the exercise you ahead an alternative option 😊

I’ve looking for a good workout program that fits me for about 2 months now and I have to say even after 1 day I really loved it!

I loved this workout! I felt so strong after! 💕💕💕

Chelsie

Felicia

Arianna

Emma

Maddy

This kicked my butt so hard 😂 literally felt so good to keep pushing when I wanted to give up

Haylee

Dila

Legs are shakinnnnnngggg after that workout

Emily

Brinkley bash

For this leg day we will be focusing on glutes and quads. This will be a bit intense so please make sure to give it all you got!

Make sure you are using a challenging weight! The last set should be your max.

Leg Extensions

- 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
Last set should be your heaviest

Barbell back squat

Lunges should be done with a barbell. If not, can be done with a Smith Machine or dumbbells 
-core tight
-head & neck straight forward 
-using a moderate weight with focus on good form

Squats should be used with a heavy dumbbell. Legs a bit past shoulder width apart. 
This is a burnout & should try to shoot between 15-20 reps.

-core tight
-head & neck looking forward 
-no rocking
-moderate weight
-20 reps meaning 10xleg

Alternating Barbell Lunges

-using a heavy dumbbell
-core tight
-perform 15-20 reps at least

Dumbbell Squat

Alternating Lunges into Sumo Dumbbell Squats

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Last set should be heaviest

Leg press (quad focused)

-Keep back flushed to chair
-Move your thighs away from your body and focus on the outside of your glutes working

Hip Abduction Machine

W1/D1 Quad & Glute Focused Leg Day

Monica

W1/D2 Biceps, Triceps, & Shoulders

W1/D3 Back & Abs

Gisele Rigo

W1/D4 Hamstring & Glute Leg Day

Needed the cardio this am! It’s been a minute

Did a power jog instead. Still can not run but keep putting in some kind of effort

So good - normally I hate cardio, but this was a game changer for me💪🏼🙏🏻♥️

Camilla

W1/D5 Cardio Day

First workout in two weeks after feeling sick. Great workout!

Maybe slightly longer with the 30 second reps.

Lauren

W1/D6 Full Body Workout

Definitely well over an hour, but such a tough and good workout!! One of my favorites

Mariah Goff

W2/D1 Quads & Glutes - Week 2

Actually dead - hopefully I’ll be able to do those pushups at some point😂

Laura Kate

W2/D2 Shoulders, Triceps & Chest - Week 2

W2/D3 Back, Biceps & Abs - Week 2

W2/D4 Hamstrings & Glutes - Week 2

The stair stepper is my least favorite thing at the gym… but I felt so good accomplishing something hard today 💪🏼

W2/D5 Cardio & Abs - Week 2

Finishing with the front raises to lateral as you said on instagram ;)

W2/D6 LEGS & SHOULDERS - Week 2

I can't rave about this enough! It was amazing!!!

Alex

W3/D1 Quads + Glutes + Abs - Week3

W3/D2 Shoulders + Triceps + Abs - Week 3

Wow this one made me feel strong!!! Loved it 😍

W3/D3 Full Body Workout- Week 3

Sheesh. Abs are burning 🔥 back is toasted. Love it so much

W3/D4 Back + Biceps + Core - Week 3

W3/D5 Hamstrings + Glutes- Week 3

I love the combination of legs and shoulders!!! This was so good 🔥🔥🥹🥹

W3/D6 Legs + Shoulders - Week 3

Mallory

Burner!!! Heart rate up to 170 in this 🔥🥵

Kass

W4/D1 Quads + Glutes + Core

W4/D2 Chest + Shoulders + Triceps + Core

That was KILLER !! I’m definitely going to be sore tomorrow!

W4/D3 Back + Biceps

W4/D4 Hamstrings + Glutes + Core

Tbh, i didn’t want to do this workout today,  just finished and it feels great :)

Hailey

I have always hated cardio - not any more… I love this kind of cardio🙏🏻🤍💦⏱️

W4/D5 Cardio + Core

Abigail

W4/D6 Full Body Movement!

Alex Jenkins

W5/D1 Full Lower Body

Ellie

W5/D2 Shoulders, Triceps, Biceps + Core

W5/D3 Back + Cardio

W5/D4 Hamstring + Glutes

Focused on TUT today 🔥 such a good workout!

W5/D5 Chest, Triceps + Core

So quick and good - perfect start on the weekend♥️💪🏼

W5/D6 Shoulders + Legs

Kelsey!! This workout was insane in the best way possible 🔥🔥

W6/D1 Quad Focused Booty Day

Diane

W6/D2 Back, Biceps, Abs + Cardio

Pushing past my limits feels so good 🔥

So damn good!! My triceps are BURNIN! 🔥

W6/D3 Shoulders + Triceps

My legs are quivering like crazy after that! Loved it.

Perfect!! On point!! Wauw!! Kelsey - your workouts made my days full of energy♥️💪🏼

W6/D4 Hamstring Focused Leg Day

W6/D5 Cardio + Core

W6/D6 Chest, Shoulders, Triceps + Abs

Barely walking out of the gym today 🙌🏼

W7/D1 Quad Focused Leg Day

I loved that I could finish most of that workout on the squat racks. Made it feel so simple but such a good pump 💪🏼

W7/D2 Back, Core + Cardio

Loved this one! Feelin’ myself today 🤙🏼

W7/D3 Upper Body Burn 🔥

Hot. Fire. Flames. Leg day 🔥🔥🔥😅

Kirsty

W7/D4 Hamstrings + Glutes + Core

Perfect active rest day - love this and The simple core exercises 💪🏼🫶🏼

W7/D5 Cardio + Core

W7/D6 Back + Legs

Never had i felt my glutes as much as after this workout😅

W8/D1 Full Lower Body

New week perfect workout by YOU💪🏼🫶🏼

W8/D2 Back, Biceps & Core

Absolute fire workout 💪🏻 Arms are like jelly, need a minute before driving home!!

W8/D3 Shoulders, Chest + Triceps

Already know my legs are gonna be feeling it tomorrow

W8/D4 Glute Focused Leg Day

Loved this one ♥️ love the combo cardio💪🏼

W8/D5 Full Body + Cardio

This workout pushed me in a so good way! I can really see and feel the difference💪🏼♥️

W1/D1 Quad & Glute Focused Leg Day

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