Name: Playbook - Legal Weight ✖️ - Quads & Glutes
Uploaded: 2026-06-07T13:54:59.569Z
Duration: 60 min
Description: Quads & Glutes

Sandra

We have a lower body day hitting Glutes & Quads. 
Free weights only, barbell & dumbbells.

Let’s get it!!!

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Place the upper-mid part of your back against a 12-16" box. Your feet should be slightly outside hip width with a 90° knee/shin angle. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

Circuit 1

The SS + BW should be done back to back, all on one leg before switching sides. 

For the BW reps, till failure, try to do more than 15.

Using a squat wedge or plate, place it in front of you. Your front foot heel will be elevated. Holding the DB with the other hand, keep chest/torso vertical as you drop that back knee down. Full range of motion. All the way down & all the way up

Contralateral Dumbbell Bulgarian Split Squat FFE

Place foot on a box, bench or split squat pad. Front foot should be close to a 90° angle. Drop back knee down getting full ROM & stand all the way back up.

Bodyweight Bulgarian Split Squat

Circuit 2

Using a squat wedge or plate to elevate your heels, hold 2 dumbbells or kettlebells by your side. Suitcase load. As you descend, push your hips back and knees over your toes for a quad biased squat. Full range of motion

Suitcase Cyclist Squats

Place a box or bench near the cables. Grab onto the handle with one hand and hold on with the other hand for support. As you step down, push the trailing leg out as far as possible. Make sure the working leg/knee does not go past your toe. Keep the shin in a straight line.

Cable Step Downs

Circuit 4

Quads & Glutes

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Quads & Glutes

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