Name: Playbook - Kelsey Oloughlin - W2/D1 Quads & Glutes - Week 2
Uploaded: 2023-07-16T16:52:58.171Z
Duration: 55 min
Description: W2/D1 Quads & Glutes - Week 2

Lynsey

Becca

Michelle

Beatrice

Dila

Catherine

Anni

We will be doing a mix of weights and bodyweight!

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
-20 reps total (10xleg)

Curtsy lunge

-Perform a backward lunge
-Come up, and squat down with legs narrow stance
-20 reps total (10 per leg)

Backward lunge into Suitcase Squat

- 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

-With a band between legs, squat down
-In squat position, walk from side to side (2-3 steps one way & 2-3 steps the other)
-Stay in squat position the entire time

Banded Squat Side Steps

-Seated on ground
-Band between legs, and feel close together
-Using the outside of your glutes to push out

Band Abduction

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side
-12 reps per leg

Banded donkey kicks

W2/D1 Quads & Glutes - Week 2

Selena

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

Johanna

Gracie

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!

W2/D1 Quads & Glutes - Week 2

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