Name: Playbook - Sarah Hryniewicz - W2/D1 Lower - Glute/Quad Focus
Uploaded: 2024-02-16T23:37:35.447Z
Duration: 90 min
Description: W2/D1 Lower - Glute/Quad Focus

Today you are focusing on lower body with an emphasis on quads/glutes. If you see reps decreasing, make sure you are increasing the weight. Take adequate rest between your sets.

-rest barbell on your shoulders and chest, elbows high
-engage your core
-break at the hips and bend at the knees
-lower down staying heavy on you mid foot/heels
-drive back up to starting position

Barbell front squat

-begin in a standing set position 
-one leg goes back into the lunge, stay heavy on front heel 
-the plate gives additional range of motion, but is optional
-power back up to starting postion

Reverse Lunge

In order to emphasize your quads be sure to keep an upright position as you sink down heavy in your front heel.

Bulgarian Split Squat - Quads

- Place your upper back on the bench
- Push through your heel send your hips to the ceiling 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Goblet squat

-extend your legs and your arms back behind you
-palms facing up, grab the top of your dumbbell 
-bring your elbows to your knees and reach the dumbbell up towards the ceiling 
-control the way back to starting position

DB crunch

W2/D1 Lower - Glute/Quad Focus

Ashley 

I’ve been following another booty workout and my glutes barely ever felt sore but this workout has my booty SORE! Lol

Falicia

Lindsey

W1/D1 Lower - Glute/Quad Focus

W1/D2 Upper - Shoulders/Chest/Tris

Girllllll. This program is 🔥🔥🔥literally no other words. Thank you!🙌🏼🙌🏼🙌🏼

Ashley

W1/D3 Lower - Hamstrings/Glutes

W1/D4 Upper - Back/Biceps

W1/D5 Lower - Glutes

W2/D2 Upper - Shoulders/Chest/Tris

W2/D3 Lower - Hamstrings/Glutes

W2/D4 Upper - Back/Biceps

W2/D5 Lower - Glutes

This is the BEST way to start your week!! Hands down best program I’ve followed!

Allyson Saxe

W3/D1 Lower - Glute/Quad Focus

W3/D2 Upper - Shoulders/Chest/Tris

W3/D3 Lower - Hamstrings/Glutes

W3/D4 Upper - Back/Biceps

W3/D5 Lower - Glutes

Thank you for creating this workout program 🥹🙌🏽

Sara

W4/D1 Lower - Glute/Quad Focus

W4/D2 Upper - Shoulders/Chest/Tris

W4/D3 Lower - Hamstrings/Glutes

W4/D4 Upper - Back/Biceps

W4/D5 Lower - Glutes

W5/D1 Lower - Glute/Quad Focus

W5/D2 Upper - Shoulders/Chest/Tris

Loved it! Love your program! I've tried many different programs, and yours is the only one that works... for me :)

This workout is killer, every week. 💪🏼🔥🔥

Paige Denowh

W5/D3 Lower - Hamstrings/Glutes

W5/D4 Upper - Back/Biceps

W5/D5 Lower - Glutes

W6/D1 Lower - Glute/Quad Focus

W6/D2 Upper - Shoulders/Chest/Tris

W6/D3 Lower - Hamstrings/Glutes

W6/D4 Upper - Back/Biceps

W6/D5 Lower - Glutes

W7/D1 Lower - Glute/Quad Focus

W7/D2 Upper - Shoulders/Chest/Tris

W7/D3 Lower - Hamstrings/Glutes

W7/D4 Upper - Back/Biceps

W7/D5 Lower - Glutes

W8/D1 Lower - Glute/Quad Focus

W8/D2 Upper - Shoulders/Chest/Tris

W8/D3 Lower - Hamstrings/Glutes

W8/D4 Upper - Back/Biceps

Amamda

W8/D5 Lower - Glutes

W2/D1 Lower - Glute/Quad Focus

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