Name: Playbook - Natalie Bally - W2/D1 Quads + Glutes
Uploaded: 2022-01-10T16:11:27.518Z
Duration: 60 min
Description: W2/D1 Quads + Glutes

Jordan

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

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

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

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 TOTAL not each leg

Close Stance Walking Lunges

W2/D1 Quads + Glutes

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

Kailah

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

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 👏🏻

W2/D1 Quads + Glutes

Community

More workouts from Natalie Bally