Name: Playbook - Taylor Ferringer - W4/D3 Quads and Glutes
Uploaded: 2023-03-19T03:10:16.265Z
Duration: 90 min
Description: W4/D3 Quads and Glutes

Working Sets -

   Leg Extensions
   Smith Machine Elevated Heel Squats
   Smith Machine Elevated Split Squats
   Dumbbell Single Leg Hip Thrust
   Reverse Hyper Extensions
   Abduction Machine (Out)

Cardio -
   
   Bike

- 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
- Drop the weight after 15 reps and perform until failure.

Leg extensions w/ Dropset

- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine heels elevated squats

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Smith Machine Front foot elevated split squat

- Place your upper back on the bench
- Hold Dumbbell in lap
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

DB Single leg hip thrust

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Hyper Extensions

Glute Focus Superset

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

Bike

W4/D3 Quads and Glutes

W1/D1 Quads, Hamstrings & Glutes | A

W1/D2 Back, Shoulders, Triceps & Abs

W1/D3 Quads, Hamstrings & Glutes | B

W1/D4 Back, Shoulders, Biceps, Triceps & Abs

W1/D5 Glute Focus

W2/D1 Quads, Hamstrings & Glutes | A

W2/D2 Back, Shoulders, Triceps & Abs

W2/D3 Quads, Hamstrings & Glutes | B

W2/D4 Back, Shoulders, Biceps, Triceps & Abs

W2/D5 Glute Focus

W3/D1 Quads, Hamstrings & Glutes | A

W3/D2 Back, Shoulders, Triceps & Abs

W3/D3 Quads, Hamstrings & Glutes | B

W3/D4 Back, Shoulders, Biceps, Triceps & Abs

W3/D5 Glute Focus

W4/D1 Glutes & Hamstrings

W4/D2 Back, Shoulders, Triceps & Abs

W4/D4 Back, Shoulders, Chest, Triceps & Abs

W4/D5 Glute Focus

W5/D1 Glutes & Hamstrings

W5/D2 Back, Shoulders, Triceps & Abs

W5/D3 Quads and Glutes

W5/D4 Back, Shoulders, Chest, Triceps & Abs

W5/D5 Glute Focus

W6/D1 Glutes & Hamstrings

W6/D2 Back, Shoulders, Triceps & Abs

W6/D3 Quads and Glutes

W6/D4 Back, Shoulders, Chest, Triceps & Abs

W6/D5 Glute Focus

W4/D3 Quads and Glutes

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