Name: Playbook - Nikki Font - W3/D3 Glutes & Quads
Uploaded: 2023-12-30T00:22:23.620Z
Duration: 75 min
Description: W3/D3 Glutes & Quads

Kaleigh

Sometimes when I do an exercise, I’m like “this isn’t really doing anything or I’m not feeling anything”. Well that exercise was with hip thrusts and I decided today to put more weight on and I had no idea such a burn could exist in my glutes, but pain is temporary🥲

Elizabeth

The hip thrust triset will be the death of me. My quads are killer

Emily

You will need :

- smith machine
- quad extension
- barbell
- bench
- leg press machine

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

Triset

You will complete ALL reps in each exercise, with NO rest in between.

Once ALL 3 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

Perform a Hip Thrust, but only go half way down!

1/2 Hip Thrust Pulses

Once you have complete the first 2/3 exercises, immediately go into a hold at the top of your thrust. 

Hold for 10 seconds, keeping your Glutes locked out at the top & knees out the entire time.

Hip Thrust Hold

TRISET - Hip Thrust Variation

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

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!

- Place feet higher & wider 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

Wide Stance Leg Press

- Keeping your back flat against the pad & feet in narrow stance
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Close Stance Leg Press

SUPERSET - Leg Press Var.

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

W3/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

Natalia

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

W3/D3 Glutes & Quads

Community

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