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

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

Rachel

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

Back to lifting and this was a good little killer!

Chelsea Lytle

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

good burn! Curtsy to squat was a killer combo!

Steph

Love this style of training.  Energizing instead of draining.  Tough but so good!

Katie

Monica

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)

Selena

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

Serena

W2/D4 Hamstring Focused Leg Day - Week 2

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

Anais du Preez

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

Kylie

W3/D4 Hamstrings + Glutes - Week 3

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! 💙

Liza

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!❤️

W2/D1 Quads & Glutes - Week 2

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