Name: Playbook - Arianne Deveau - W1/D3 Quads & glutes
Uploaded: 2023-08-18T02:26:44.640Z
Duration: 45 min
Description: W1/D3 Quads & glutes

Let’s grow those legs 🤩

4x8 barbell back squat
3x10 single leg press
3x10 leg extension
4x8 DB goblet squat
3x12 abductor machine

- 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

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- 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

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