Name: Playbook - Nikki Font - W2/D3 Glutes & Quads
Uploaded: 2023-12-30T00:22:23.512Z
Duration: 75 min
Description: W2/D3 Glutes & Quads

Natalia

Emily

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

You will need : 

- smith machine
- bench
- dumbbells
- barbell
- quad extension machine

Place feet slightly wider than shoulder width apart.

Toes pointed slightly out & feet a bit forward.

Place bar on your traps (below neck) & sink deep into a squat.

Engage Glutes to push yourself back to starting position.

Smith Machine Back Squat

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down to tap the floor
- Come back up
- Work both sides

Curtsy Lunge

Alter the machine to fit your body dimensions.

Choose a challenging, yet manageable weight.

Engage Quads & keep core tight as you extend your legs.

Quad Extension

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

- 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

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on bench and press through your heel to bring the second foot up on top of the box
- Complete all reps on one side before switching.

DB box step ups

SUPERSET - Hip Thrusts to Step Ups

Elevate your heels on a plate. Heels should almost be touching & toes slightly pointed out. Sink as far down as possible & engage quads to stand up.

Elevated Heel Squat

W2/D3 Glutes & Quads

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Howard

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

W2/D3 Glutes & Quads

Community

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