Name: Playbook - Natalie Bally - W1/D3 Quads + Glutes
Uploaded: 2022-04-08T17:45:41.347Z
Duration: 60 min
Description: W1/D3 Quads + Glutes

omg this workout was KILLER, those knee to heel lunges are so good i need to do them more

Olivia

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

-Sit down on a bench or machine with a leg extension
-Adjust the machine to fit you
-Extend your legs and activate your quads
-Lower back to the starting position
-Repeat

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

performed very similar to a standard lunge with a closer stance

dropping your knee to the back of your front heel pushing through your toes to activate your quads when standing back up

1 rep on each leg = 1 full rep

Alternating Knee to Heel Lunge

Feet hips width apart under your knees

Pushing through the balls of your feet to activate your quads

increase weight as reps decrease

Leg Press

-Stand with one foot up on a bench and a weight in your hand
-Step up onto the bench with both legs 
-Lower back down to the starting position
-Repeat

Step up

W1/D3 Quads + Glutes

Karis

 Cassie

Loved starting out with a glute and hammy workout on this program!

Jordan

W1/D1 Glutes + Hamstrings

samara

I’ve never done a complex chest press before but I think it’s my new favorite exercise. loving this program so far!!

Anna

W1/D2 Shoulders + Chest

My arms are about to fall off! Thank you for the great workout!

W1/D4 Back + Arms

my legs are WEAK! the walking lunges really got the burn going to finish the workout

W2/D1 Glutes + Hamstrings

W2/D2 Shoulders + Chest

W2/D3 Quads + Glutes

this workout had me feeling so strong, great way to finish the day

W2/D4 Back + Arms

W3/D1 Glutes + Hamstrings

Wow this was seriously an awesome workout!

Vanessa

W3/D2 Shoulders +Chest

W3/D3 Quads + Glutes

This was literally the best freaking workout! Oh my gosh I just loved it so much!!!

W1/D3 Quads + Glutes

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