Name: Playbook - Nikki Font - W2/D3 Quads + Glutes
Uploaded: 2023-12-30T00:22:23.505Z
Duration: 60 min
Description: W2/D3 Quads + Glutes

Legs are trembling leaving the gym 🥴💪🏼

Kaleigh

This is the same workout as last week. We are practicing a progressive overload. Your goal is to increase your weight from what you used last week.

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

W2/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

Came into the gym walking, left waddling 😂🫶

Haley

W1/D3 Quads + Glutes

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.

Shelby

W1/D7 Rest!

W2/D1 Chest + Tris

W2/D2 Back + Bis

W2/D4 Shoulders

W2/D5 Arms

W2/D6 Hamstrings + Glutes

W2/D7 Rest!

Loved it! Definitely will be sore tomorrow after pairing this with some ab exercises

That tricep superset!! 😅 🔥 I loveddd it!!

Madeline

W3/D1 Chest + Tris

W3/D2 Back + Bis

Alex

This workout gives you a great challenge with a burn 🔥

Daaayyyumm this one was ❤️‍🔥! Feeling strong and and empowered!

W3/D3 Quads + Glutes

W3/D4 Shoulders

W3/D5 Arms

Oh my goodnesssss 😅 this one was so good! I lifted a little heavier today and was pouring sweat! Haha so fun!

W3/D6 Hamstrings & Glutes

W3/D7 Rest

W4/D1 Chest + Tris

W4/D2 Back + Bis

W4/D3 Quads + Glutes

W4/D4 Shoulders

W4/D5 Arms

W4/D6 Hamstrings & Glutes

W4/D7 Rest!

W5/D1 Chest + Tris

W5/D2 Back + Bis

This workout will challenge you. Great burn

W5/D3 Quads + Glutes

W5/D4 Shoulders

W5/D5 Arms

W5/D6 Hamstrings + Glutes

W5/D7 Rest!

W6/D1 Chest + Tris

W6/D2 Back + Bis

Oh my goodness y’all 😅 this one is no joke. Make sure you’re well hydrated and have eaten well a few hours before this one! So good!!

W2/D3 Quads + Glutes

Community

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