Name: Playbook - Kelsey Oloughlin - W4/D1 Quads + Glutes + Core
Uploaded: 2023-07-16T16:52:58.297Z
Duration: 50 min
Description: W4/D1 Quads + Glutes + Core

Annie

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

Lauren

Did only 2 sets of everything but still higher reps

Michelle

Never thought home workouts could be so hard 😅. Thanks Kels.

Anni

Beatrice

Catherine

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg
-12 per leg (24 total reps)

Dumbbell deficit reverse lunges

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-12 reps per leg (24 total reps)

Dumbbell bulgarian split squat

- 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

Frog pumps

-Using band between legs
-Sit at edge of bench
-Keep toes together and use glutes to push quads apart

Banded Abduction

-Lunge back, bring leg forward into high knee 
-12 reps per leg

Lunge into High Knee

- 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

Using a challenging weight, keep your back flushed to the ground & chin neutral

Weighted Dead Bugs

- Extended your legs 
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

-Hold weight with arms straight
-Using lower abs, bend your legs, tap ground, and bring up with your hips

Weighted Toe Taps with Hip Lift

W4/D1 Quads + Glutes + Core

Rachel

Monica

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!!!!!!!

Lynsey

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

Becca

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

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

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

Dila

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

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!❤️

W4/D1 Quads + Glutes + Core

Community

More workouts from Kelsey Oloughlin