Name: Playbook - Kelsey Oloughlin - W1/D1 Quads + Glutes
Uploaded: 2023-07-16T16:52:58.210Z
Duration: 70 min
Description: W1/D1 Quads + Glutes

Jesse

Wow what a workout…my legs are on fire 🔥🥹🔥🥹🔥

Monica

Monik

Rachel

Gisele Rigo

Chels

Brutal as always 🙌 Just finished Progressive Overload 1 so I’m super excited for this new plan

Madison

Jovanka

Colleen

kicked my booty!! made my mom do it w me and she did not like me afterwards lol

So good to be back to Kel’s workouts.. I am sweating 🥵

Lindsay

8-12 Minute Walk

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
-30 steps

Dumbbell double walking lunges

Leg Extensions

-Using the smith machine, stand shoulder width apart and squat down until parallel to ground

Smith Machine Squats

Bring a pair of dumbbells to the smith machine area to perform back-to-back workout

-Using a bench, place it far enough back where you can bend at 90 degrees
-Putting some weight on the bar, perform 8 reps per leg
-16 reps total
-Shorter rest time to push yourself!

Smith Machine Bulgarian Split Squats

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

Dumbbell sumo squat

Smith Machine Circuit

- 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
-8 reps per side (16 total reps)

Kettlebell step ups

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

Hip Abduction Machine

W1/D1 Quads + Glutes

Dominika

Taliya

Arms have never felt so on fire then they did this workout!!

W1/D2 Upper Body

Hailee

W1/D3 Back, Core + Cardio

Lauren

The hip thrusters with the dead lifts had me 😅😅 Great workout!

W1/D4 Hamstrings + Glutes

had to do sprints at 4.0 incline felt like i was dying

W1/D5 ACTIVE REST DAY

W1/D6 Chest + Shoulders + Abs

Gonna need crutches after that one 😮‍💨

Alyssa

Hip thrusters are my nemesis but I’m getting better!

W2/D1 Full Lower Body

Would be great if the app could give you a range of weight you should be lifting based on progress and previous workouts

Laura

Those T laterals were killer on my shoulders 😅😅🔥🔥

W2/D2 Shoulders, Triceps + Core

That 10.5 incline was brutal! But I did it and feel so good 🔥💖

W2/D3 Back, Biceps + Cardio

W2/D4 ACTIVE REST DAY

Maria Elisa

Alina

W2/D5 Glutes

W2/D6 Shoulders, Chest + Core

W3/D1 Quads + Glutes

Upper body is always challenging for me but this workout really gave me the confidence to execute!

W3/D2 Upper Body + Core

I love how I get to focus on specific muscles in this workout!

W3/D3 Back + Cardio

W3/D4 Active Rest Day

W3/D5 Hamstrings, Glutes + Core

W3/D6 Shoulders + Core

W4/D1 Full Lower Body

Didn’t want to train this am, but did anyway and so glad that I did!!

W4/D2 Shoulders, Triceps + Core

W4/D3 Back, Biceps + Cardio

W4/D4 Active Rest Day

W4/D5 Glutes

W4/D6 Shoulders, chest + core

Perfect workout!
My legs are shaking 🤣

Dina

W5/D1 Quads + Glutes

I’m starting to see change in my upper body! This is really exciting 😍😍

I think that was my favorite upper body day that I’ve done programmed

W5/D2 Full Upper Body

My back is going to feel that tomorrow 😅😅

W5/D3 Back, Core + Cardio

W5/D4 Hamstrings + Glutes

W5/D5 ACTIVE REST DAY

W5/D6 Shoulders + Back

W6/D1 Full Lower Body

Took me all day to finish. Worked out at home

W6/D2 Shoulders, Chest & Triceps

W6/D3 Back, Biceps + Core

Was shaking halfway through in the best way!!

Wow I thought my butt was going to fall off 😅😅🔥🔥

W6/D4 Full Lower Body

W6/D5 ACTIVE REST DAY

Jess Tesch

Shoulders are spicy burning over here 😅😅🔥🔥

W6/D6 Shoulders

Feeling stronger in my shoulders like never before!!

Killed me in the best way, as always 🔥

W7/D1 Shoulders, Triceps & Cardio

W7/D2 Full Lower Body

I love this one so much. I’m getting stronger 💖💖👏🏻👏🏻

W7/D3 Back, Biceps + Core

W7/D4 Quads + Glutes

W7/D5 Shoulders, Chest + Core

That really challenged me today 😅😅🔥

W1/D1 Quads + Glutes

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