Name: Playbook - Lean Beef Patty - W1/D4 Legs (Glutes & Quads)
Uploaded: 2023-04-07T22:22:29.673Z
Duration: 45 min
Description: W1/D4 Legs (Glutes & Quads)

Nisha

Victoria

Frankie

Accidentally did the leg curl instead of the extensions so added it on and it killed but good either way!

Paige

Kenji

If I said this was brutal and I loved it, would I be a sadist? Glute pump was real after the split squat - I modified it front foot elevated split squat 😮‍💨😮‍💨

Lizbeth

I feel like this has really helped guide me so that I can have my own routine. I’m so happy to be working out again! ✨

falling in love with the goblet squats at the end

Haley

Mackenzie

Abby

I died. The amount of reps KILLED ME. But good workout.

Narges

Chris

I have been using lighter weights to ensure that I will be able to do all the reps.
I still burns so good!

Louisa

Shay

If there are more details about how to form a proper stance would be helpful

Been doing this for 5 weeks now. My legs are definitely stronger and my muscles more defined. Gonna go kick some holes in some stuff now.

Mandy

Such a good workout 😤 sweating from start to finish and felt great after the workout. You’re a god patty

Jett

Lily

Kelli

Juuuuuuust right. Got a great quad pump going on! 👏🏼

Taylor

Good workout. Been so tired after starting this program. Hoping to get used to it!

Laura 

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Leg extensions 6 x 20,10,8,8,10,10
- Leg press (narrow stance) 5 x 20,10,10,10,20
- Barbell split squat 4 x 10-15
- Heels elevated goblet squats 4 x 10-15

Wrap up static stretch circuit

- Standing side to side twists 30 sec
- Standing hip circles 60 sec (30 sec each direction)
- 90/90 hip mobility 60 sec
- Static knees over toes lunge 60 sec (30 sec each leg)
- Straight leg walkout 30 seconds

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

- Standing with your feet shoulder width apart 
- Rotate your hips is a circle clockwise and counterclockwise 
- Warming up your hips

Standing hip circles

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating your knees and your body 180 degrees until your knees are 90 degrees on the opposite side 
- Repeating back and forth

90/90 hip mobility

- From a staggered stance
- Shift your weight forward and down
- Pushing your front knee forward of your toes 
- Sitting your glute to your heel
- The back leg has a slight bend at the knee
- Push back up to starting position 
- Complete desired reps then repeat on the opposite side

Static knees over toes lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your hands back to your feet and reverse the move back to starting

Straight leg walkout

Lower body warm up circuit

- 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

- 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 (narrow stance)

- Stand with your feet staggered and a bar across your upper back
- Bend your knees and lower until both knees are at 90 degrees
- Drive through your front heel to stand back up
- Complete desired reps then repeat on the opposite side

Barbell split squat

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated goblet squats

W1/D4 Legs (Glutes & Quads)

I wished more notes on which muscles should be activated

Carolina

I think you should add modifiers. For example, for girlies like me who have the balancing finesse of newborn fawn, I think we should be able to use resistance bands in lieu of the barbells for hip thrusts. Other than that, killer workout!

Tiffany

Joah

W1/D1 Legs (Glutes & Hamstrings)

It hurt so good! Excited to see results in the long run 🤩

Forward crunches don't help at all and side crunches make me feel so awkward

W1/D2 Active rest day

Maybe change the order number of arm stuff. By the end i couldn't do the pushups unassisted

Great shock to the muscles my bench is usually around 75 and by the time I got to bench press I couldn’t even finish the last set at 45lb!!

Marlise

W1/D3 Push day

It was a pretty good workout my glutes 😁 , I think legs to bar was a little too hard to start out so I just did some leg lifts instead 🫡 perdóname jefa 😔

Anthony

Every single workout I come out like jelly. I even had trouble driving because my muscles were trembling so much.

Virginia

didn’t know you could have an adductor pump or whatever lmao 😅😅

W1/D5 Extras & Accessories

I am not as flexible as I thought so I took it really easy.

The stretching felt really good

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

I couldn’t for the life of me do a single pull up or chin up 🥲 so I modified it with push machines that targeted those muscles and finished the rest of the workout like normal 😁 thanks for the great routines girly I appreciate you

W1/D7 Pull day

I’ve been bored and not feeling my workouts lately but this was definitely better than what I’ve had before 😁

Rachael

I don’t usually do hip thrusts but I enjoyed doing them today. I also couldn’t get the form down for the sumo and conventional so I skipped it :P

W1/D4 Legs (Glutes & Quads)

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