Name: Playbook - Lean Beef Patty - W2/D4 Legs (Glutes & Quads)
Uploaded: 2023-04-07T22:22:29.740Z
Duration: 45 min
Description: W2/D4 Legs (Glutes & Quads)

Patience

weights going up 💪💪💪💪💪💪💪💪💪💪

Haley

Abby

Can’t walk! Patty, please! How am I supposed to walk out of the gym after this!?

Mandy

Jaslyn

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

W2/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

Nisha

Victoria

W1/D4 Legs (Glutes & Quads)

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

Louisa

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

Paige

Frankie

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

Narges

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Andrea

Arms very fatigued by time of push ups. Good burn!

W2/D3 Push day

Did the captain’s chair leg rise instead of toes to bar (I’m still too weak for them 🙈)

Alsu

W2/D5 Extras & Accessories

My fucking stomach hurts but this is what happens when you have In-N-Out the night before :)

Sammy

W2/D6 Active rest day

Had no way to assist myself doing pull ups so I absolutely gassed myself trying unassisted 💀

I always enjoy the scapula shoulder rolls

i had to skip out on the lateral raises 🥸

W2/D7 Pull day

I had to improvise on a few missing machines

James

Michael

W3/D1 Legs (Glutes & Hamstrings)

I used the awesome crunch machine at my gym for some of the crunches

W3/D2 Active rest day

I didn’t have enough time to do the warm up and two sets, the 45 mins just got away from me

W3/D3 Push day

made my quads pop like water balloons thanks patty 🙏

W3/D4 Legs (Glutes & Quads)

W3/D5 Extras & Accessories

W3/D6 Active rest day

yoooooo the pull ups are getting easier let’s GO

My arms are dead but I'm happy about seeing progress!! Thanks Patty ♥️

Natania

W3/D7 Pull day

Them glutes though. Hip thrusts, underrated!

Stevie

W4/D1 Legs (Glutes & Hamstrings)

W4/D2 Active rest day

this still killing me a month later but love it

ashley

W4/D3 Push day

Yooo! This is the fourth time I’ve done this workout and it felt as awesome as the fi st time. 🥰

W4/D4 Legs (Glutes & Quads)

That Dump truck pump. Love these accessory days

W4/D5 Extras & Accessories

W4/D6 Active rest day

Continuing to make pull up progress! I’m gonna be boosting over walls in no time.

W2/D4 Legs (Glutes & Quads)

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