Name: Playbook - Madi Ditler - W1/D3 Glutes & Quads
Uploaded: 2023-10-06T02:46:42.248Z
Duration: 50 min
Description: W1/D3 Glutes & Quads

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Tempo Squats

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

W1/D3 Glutes & Quads

Jenny

Amazing! I haven’t had a solid workout plan like this in the gym in a while!

Madison

W1/D1 Glutes & Core

Gracie Hogg

Call me muscle mami after this workout cus sheeeesh 😮‍💨💪🏼

Aure

W1/D2 Full Upper Body

W1/D4 Back + Biceps + Core

Amazing!! My shoulders and triceps are looking defined 🥹

Absolutely amazing! Love the video demonstration and break downs to each exercise

Nicole

W1/D5 Shoulder + Triceps

W2/D1 Glutes & Core

W2/D2 Full Upper Body

IT WAS GREAT!! Easier for me to actually enjoy my workout!!

Michelle Meza

W2/D3 Glutes & Quads

W2/D4 Back + Biceps + Core

W2/D5 Shoulder + Triceps

W3/D1 Glutes & Core

W3/D2 Full Upper Body

W3/D3 Glutes & Quads

W3/D4 Back + Biceps + Core

W3/D5 Shoulder + Triceps

W4/D1 Glutes & Core

W4/D2 Full Upper Body

W4/D3 Glutes & Quads

back is starting to show more and more definition🤭

W4/D4 Back + Biceps + Core

how my body is beginning to look and feel like bc of your program: ⌛️⌛️⌛️🫶🏼

W1/D3 Glutes & Quads

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