Name: Playbook - Natalie Bally - W2/D3 Quads + Glutes
Uploaded: 2021-10-01T20:55:17.461Z
Duration: 60 min
Description: W2/D3 Quads + Glutes

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

Samantha

any exercise using a barbell can be substituted for a dumbbell to complete this work out at home

Trap Bar Deadlift

sub a heavy dumbbell if training at home

main cues for any hip thrust variation: your knees should make a 90° angle at the top of the movement pushing through heels to squeeze your glutes together and send your hips up keeping your pelvis tucked under core engaged

your shoulder blades should be snug around the bench or chair that you are using to support yourself

increase your weight after tour warm up set

Hip Thrust

-Stand holding your hands at your head 
-Hinge forward at the waist until you are face down
-From this position drop your but down until in the bottom of a squat position 
-Stand up to full extension
-Repeat

Kang squat

-Stand with one foot on the ground and the other on a bench  next to you
-Holding a weight in ht outside hand step up until fully up on the bench
-Lower back to the ground
-Repeat

Lateral step up

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

W2/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 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

Kaitlyn

W1/D3 Quads + Glutes

Makenna

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!

W2/D3 Quads + Glutes

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