Name: Playbook - Natalie Bally - W4/D3 Quads + Glutes
Uploaded: 2021-10-01T20:55:17.513Z
Duration: 60 min
Description: W4/D3 Quads + Glutes

Jordan

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

Julie

Did this workout glitch somehow? there’s only 3 exercises on it and one of them only has 1 rep and 1 set idk i’m kinda co fused if this was an accident or not 😅

Alicia

May be shown with a barbell or Kb, but all exercises can be done with dumbbells at home!

-Sit with a barbell across your lap and with your upper back on the edge of a bench
-Raise your hips up off the ground performing hip thrusts
-Repeat

Hip thrusts

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

-Stand with a narrow stance and a barbell in hand
-Hinge at the waist lowering the barbell above your feet activating your hamstrings
- Unhinge and stand back up
-Repeat

RDL (Romanian deadlift)

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

-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

Holding a plate or dumbbell at your chest start by hinging your hips back as if you were doing it goodmorning or Deadlift and then drop your hips down while simultaneously bending your knees and reverse by sending your hips high and then extending a forward to stand straight up.

Kang 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

W4/D3 Quads + Glutes

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!

W4/D3 Quads + Glutes

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