Name: Playbook - Nikki Font - W1/D3 Quads + Glutes
Uploaded: 2023-12-30T00:22:23.296Z
Duration: 60 min
Description: W1/D3 Quads + Glutes

Came into the gym walking, left waddling 😂🫶

Kaleigh

Haley

Madeline

Shelby

Natalia

You will need:

- Squat Rack
- Dumbbells
- Platform
- Leg Press

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

W1/D3 Quads + Glutes

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

W1/D3 Quads + Glutes

Community

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