Name: Playbook - Presley Pritchard - W3D1: Quads & Glutes
Uploaded: 2022-09-15T23:26:03.809Z
Duration: 60 min
Description: W3D1: Quads & Glutes

beans 

Allie Jasper

Nicole

Ashley

Place your hands on the hand bars.
Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
Exhale and lower the weight back to starting position.

Leg Extensions

Grip the bar so your hands are shoulder-width apart. Place your fingers under and around the bar so that the elbows lift forward, up, and away from the body. Placing all four fingers under the bar requires substantial wrist flexibility. If you can't get all four fingers under the bar, just place two fingers—the forefinger and middle finger—under the bar.

There are multiple grips. You can also let the bar sit on your collarbone area across your upper chest and shoulders and cross your arms over top, using fingers to hold the bar to your body

Front Squats

Perform 10 wide stance leg press into 10 narrow stance leg press

Push through your heels and keep feet higher to target more of hamstrings

Wide stance leg press

- 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 (quad focused)

Leg Press

Walking Barbell Lunges

20 each leg
Make sure to not use the other foot to push off the ground, push through the heel of the foot on the step

Step ups

Sissy Squats

Superset

W3D1: Quads & Glutes

Why do I feel like Bambi while I’m trying to walk? 🔥🔥🔥

Alesha

Maura

W1D1: Quads & Glutes

Definitely going to feel this tomorrow 💪🏽

Marie

My arms are shaking so bad but I pushed a lot of limits on this one!! Greta workout!

Lindsay

No words to describe my triceps right now! What a great workout!

W1D2: Chest, Shoulders, & Tris

Ouchie biceps! Can’t even hold the camera up for a picture!

W1D3: Back & Biceps

Beyond in love with this workout 🔥🔥🔥🔥

W1D4: Hamstrings & Glutes

I haven’t done a full body in a while and this felt great

W1D5: Full Body

W2D1: Quads & Glutes

Absolutely insane. I pushed so many limits and my arms were dead after.

Over the past six weeks working out with Presley I’ve gained the confidence to go back in the gym after 2 years!  Thank you Presley!

Proof Presley makes a difference…. When the body builder at the gym notices your improvements

W2D2: Chest, Shoulders, & Tris

My biceps feel like they could rule the world right now

W2D3: Back & Biceps

W2D4: Hamstrings & Glutes

W2D5: Full Body

LOVE the workouts and how you can keep track of the sets and reps you're only. Only thing I'd change in the app is if we could keep track of our weights we use, too! Otherwise love the workouts and everything else!

Amber Rose

I was short on time and I did what I could with the equipment available but it was absolutely killer.

W3D2: Chest, Shoulders, & Tris

You know it’s a heckin good workout when you struggle to squeeze the spray bottle after your workout. Amazing workout!

W3D3: Back & Biceps

This was the workout I needed when I wasn’t motivated to workout. A few minutes in I was so glad I had the discipline to start and there was no question I was going to finish!

W3D4: Hamstrings & Glutes

Maggie

Feeling everything on fire! 🔥Satisfying when I finished pushing through all the discomfort of pushing my limits.

W3D5: Full Body

Ok that was torture but only because I ran the day before and did not properly rest my legs!

I’m not going to lie this was alittle hard from me but it was fire! 🔥

Just wow and how am I going to walk in the house!!🔥🔥🔥

W4D1: Quads & Glutes

That was work! My shoulders and triceps are crying 😢😢😢

W4D2: Chest, Shoulders, Tris

Can’t walk straight after legs yesterday and tomorrow I don’t think I’m going to be able to lift my arms!  Awesome workouts!

W4D3: Back & Biceps

Ouch, owie, I’m going to be sore in the best way!

W3D1: Quads & Glutes

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