Name: Playbook - Natalie Bally - W3/D3 Quads + Glutes
Uploaded: 2021-10-01T20:55:17.495Z
Duration: 60 min
Description: W3/D3 Quads + Glutes

Emma

stationary lunge with a closer than standard stance

bringing your knee to your front heel pushing for your toes to rise up to activate your quads

reps shown are for one leg be sure to complete designated reps for both legs

Knee to Heel Lunge

feet farther than hips distance apart toes put it out and keeping your knees in line with your toes when you squat

holding a dumbbell beneath you and squatting as deep as you can to push through your heels to rise up to activate your glutes

DB Sumo Squat

feet hip distance apart slight bend in your knees pushing through your heels as you hinge at your hips dropping the weights down and sending your hips back

Dumbbell RDL

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

pick a light dumbbell or medicine ball to hold overhead with a slight bend in your elbows

begin with a standard lunge and as you pick your back like up to step forward drive your knee up to your chest engaging your core before placing the lifted leg on the ground in front of you to perform your next lunge

Walking Lunge Knee Drive w/ Overhead hold

W3/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!

W3/D3 Quads + Glutes

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