Name: Playbook - Natalie Bally - W1/D1 Quads + Glutes
Uploaded: 2022-01-10T16:11:27.492Z
Duration: 60 min
Description: W1/D1 Quads + Glutes

Legs are dying! Had to skip the leg extension Bc I don’t have that machine.

Jordan

Kailah

Best workout I’ve had in awhile!! Thank you

Gina

using a barbell or dumbbells if working out at home start with knees bent as you raise the bar/dumbbells up to your knees, then send your hips forward to stand all the way up

on the way down focus on hinging at your hips until the bar or dumbbells pass your knees and then bend your knees to lower the weights to the ground

Some cues to think about:

locking your lats an upper body into place before you pick up the weights to ensure proper form.

Feet should be hip width apart and pushing through your heels as you stand up

keep your chin tucked to prevent overextending your neck aka looking up/forward when the weights are on the ground

Conventional Deadlift

begin with a dumbbells or kettle bell between your feet squat down with your feet roughly hips width distance apart

grab the kettle bell pull up like an upright row and hold it at your collar bones and squat down engaging your quads to bend at your knees and bring your butt down to your heels

again engage your quads to stand up straight and then hinge at your hips to drop the dumbbell / KB back between your feet

Close Stance Squat w/ Clean

Begin with your hips on the ground to roll the bar up over your legs and have the bench just under your shoulder blades

bending your knees to bring your heels closer towards your butt and engage core while activating glutes to lift the bar up and stop when your hips are parallel w the ground. Adjust feet as needed to ensure knees are making a 90 degree angle at the top of the movement. 

Slow and controlled lower the bar while keeping your back straight, the plates may not touch the ground & that’s okay! 

Repeat until given reps are completed

Hip Thrust

Sitting in the seat where your knees meet the end of the chair, extend your legs at your knees stopping before you straighten them too much to the point of locking them out

Leg Extension

Put a plate or dumbbell under your heels to transfer the weight into your toes. Be sure that you’re not balancing your weight on your heels that are elevated on the plate but rather in your toes as you perform the movement.

Holding a dumbbell at your chest tuck your elbows in feet roughly hip width apart with your toes pointed out slightly. Keeping your knees in line with your toes throughout this entire movement is crucial to quad activation.

Bend at your knees to sink your hinged hips towards your heels and press back up distributing the majority of the weight in your toes.

Heel Elevated Squat

Standard walking lunge form with your strides shorter than normal. Keeping your stance more narrow allows for more engagement of your quads.

Reps shown are EACH LEG not total

Close Stance Walking Lunges

W1/D1 Quads + Glutes

Tessa

It was a great workout! I don’t have a cable machine. Is there a substitute for the straight arm pushdown?

Jasmine

W1/D2 Back + Chest

I had to modify a bit in terms of reps Bc I’m weak lol, but great workout!

Nwabisa

W1/D3 Glutes + Hamstrings

Vanessa

W1/D4 Shoulders + Arms

W2/D1 Quads + Glutes

I’m sweaty and everything is jello! I think it worked!

W2/D2 Back + Chest

Safe to say that was a hard workout! Had to adjust some of the number of reps as i increase my weights, but really feeling stronger!

W2/D3 Shoulders + Arms

W2/D4 Glutes + Hamstrings

W3/D1 Back + Chest

This is my second round of these workouts and this one is still one of my favorites 👏🏻

W1/D1 Quads + Glutes

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