Name: Playbook - Nikki Font - W6/D3 Quads + Glutes
Uploaded: 2023-12-30T00:22:23.847Z
Duration: 75 min
Description: W6/D3 Quads + Glutes

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!!

Madeline

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:

- leg extension
- squat rack
- bench
- dumbbells

- Elevate heels onto weight plate
- Hold barbell on your chest/shoulders
- Lower into a front squat
- Stand up to full extension

Heel elevated front squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Complete one side before the other

Barbell reverse lunges

Perform both exercises back to back with no rest in between to complete 1 set

- 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 the same hip thrusts, but only go about 1/3 of the way down & pulse at the top

Thrust Pulses

Superset

Complete both exercises back to back to complete 1 set

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

W6/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 😂🫶

Kaleigh

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

Legs are trembling leaving the gym 🥴💪🏼

W2/D3 Quads + Glutes

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!!

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!

W6/D3 Quads + Glutes

Community

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