Name: Playbook - Sabrina Nicole - W3/D4 Quads, Hamstrings, Glutes
Uploaded: 2023-02-05T15:14:46.669Z
Duration: 45 min
Description: W3/D4 Quads, Hamstrings, Glutes

Karla

- Leg extension 15, 15, 15
- Leg curl 15, 15, 15
- Adductors superset with Abductors 20, 20, 20
- Hip thrust 12, 12, 12, 12
- Hack Squat 12, 12, 12
- Bulgarian Split Squat 10, 10, 10, 10

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Double leg curl

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Superset

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Bulgarian split squat

W3/D4 Quads, Hamstrings, Glutes

Kelsie

Lauren Gerula

Fuckin amazing. Definitely felt more confident in the gym

W1/D1 Quads, Hams

Lesli

Makayla

W1/D2 Back & Shoulders

W1/D4 Quads, Hamstrings, Glutes

W1/D5 Chest & Shoulders

This has by far been the best WEEK of my workouts in the gym. So fire !

Cheyenne

W1/D6 Quads, Glutes

W1/D7 Shoulders & Arms

W2/D1 Quads, Hams

W2/D2 Back & Shoulders

W2/D4 Quads, Hamstrings, Glutes

W2/D5 Chest & Shoulders

W2/D6 Quads, Glutes

W2/D7 Shoulders & Arms

W3/D1 Quads, Hams

W3/D2 Back & Shoulders

BY FAR HAS BEEN THE BEST WORKOUT PROGRAM I HAVE FOLLOWED.

W3/D4 Quads, Hamstrings, Glutes

Community

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