Name: Playbook - Adair Hoffert - 2/15/25 Quads & glutes
Uploaded: 2024-03-03T19:40:44.292Z
Duration: 70 min
Description: 2/15/25 Quads & glutes

Get ready to power up your lower body! We're about to conquer the ultimate quads and glutes workout that will get your muscles shaking, heart pumping and your body stronger than ever! Are you bold enough to take the challenge? Let's do this!

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell
-

heel elevated narrow stance goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- complete 10 reps on each side

Dumbbell bulgarian split squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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

- 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

2/15/25 Quads & glutes

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