Name: Playbook - Natalie Bally - W1/D3 Quads + Glutes
Uploaded: 2021-10-01T20:55:17.438Z
Duration: 45 min
Description: W1/D3 Quads + Glutes

Alyssa worthen

Abby

Kaitlyn

Gianna

Makenna

KILLED our booties and legs !! In a good way lol

McKenna

I feel like I would understand Patrick squats from an additional front view because my leg (the one extending outward) keeps moving towards my other leg (the elevated one on the weight), so it feels difficult to complete the patrick squat. *This is with bodyweight*

Samantha

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

-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

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

Placing your heels under a plate or 1 to 2 inch surface to concentrate the weight of the squat in your toes to activate your quads

hold the dumbbell in front of your collarbone keeping your elbows talk then control scroll up and down pushing through your toes on the way up

Heel Elevated Goblet Squat

start by performing this with body weight and once you feel comfortable you can add and weights in the form of KB or dumbbell.

Stand on an elevated surface whether it be a play or a squat rack platform standing on one leg band at your knee to engage your quads as you extend your other leg out in front of you to tap your heel onto the ground. 

straighten your standing leg by engaging your quads and bring your feet back to standing

Patrick Squat

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

W1/D3 Quads + Glutes

Jordan

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

W1/D2 Back + Arms

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D5 Full Body

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

W3/D2 Chest + Shoulders

Emma

W3/D3 Quads + Glutes

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Jaclyn

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

Natalie

W4/D2 Chest + Shoulders

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

W4/D4 Back + Biceps

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W1/D3 Quads + Glutes

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