Name: Playbook - Adam Braud - LEGS | QUADS, GLUTES, & HAMS
Uploaded: 2024-12-02T21:09:29.022Z
Duration: 75 min
Description: LEGS | QUADS, GLUTES, & HAMS

This is a lower body focus with and emphasis on glutes and hams.

Lying on the machine, be sure to set the footpad to the correct distance for your leg length. Whatever is comfortable. 

Pulling with your hamstrings, curl the weight up and touch your thighs with it. 

Resist the urge to yank it or use momentum to get the weight up. 

Focus on strict form and the full range of motion.

Lying Leg Curl

Start with a barbell on your upper back.

Step forward with the first leg and lower down until both knees are at 90 degrees.

Focus on using the front leg as much as possible to stand back up. 

Try to make a walking motion out of the sequence. 

Slow and steady reps.

Barbell Walking Lunges

Begin with dumbbells in each hand and feet hip-width apart.

Press hips back and lower dumbbells down until mid-shins or until you feel a big stretch in the hamstrings.
 
The back should be tight and straight. 

Using your glutes - NOT YOUR LOW BACK - push your hips forward to stand back up. 

Squeeze your glutes at the top and repeat.

Dumbbell Romanian Deadlift

Place the dumbbell on your hips.

Push through your heels to raise your hips.

Squeeze your glutes as you come up.

Pause at the top.

Keep your chin tucked the entire time.

Dumbbell Glute Bridge

Stand with a band near the knees with feet slightly wider than shoulder-width apart and toes pointed out 15°. 

Squat and push your knees out as you descend. 

Get as low as possible, keeping the heels on the ground. 

Hold on to something to stabilize yourself, if needed, to allow you to get lower. 

Use your glutes and quads to stand back up.

Banded Air Squat

With a band placed just below the knees or slightly above the knees - whichever you prefer - get in an athletic stance. 

Staying in an athletic stance again to shuffle either left or right. 

Make sure your glutes are engaging. 

Try to keep tension in the glutes the entire time. 

Shuffle one direction, then the other direction, for the number of reps given.

Banded Crab Walk

Hang from a bar.

Tuck your knees up in a controlled manner.

Do not swing back and forth.

Focus on activating your core.

Lower and repeat.

LEGS | QUADS, GLUTES, & HAMS

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