Name: Playbook - Natalie Bally - W4/D1 Quads + Glutes
Uploaded: 2022-01-24T18:41:26.772Z
Duration: 60 min
Description: W4/D1 Quads + Glutes

Jordan

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

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

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

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

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

W4/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

W2/D1 Quads + Glutes

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 👏🏻

W4/D1 Quads + Glutes

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