Name: Playbook - Arianne Deveau - W3/D2 Quads + glutes
Uploaded: 2023-08-07T01:03:22.596Z
Duration: 60 min
Description: W3/D2 Quads + glutes

Leg day focused on quads and glutes, you’ll feel the burn 🥵

- 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

- 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

Smith machine back squat

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith machine bulgarian split squats

- Support upper back on the bench and push pad on your hips
- With both knees bent to 90 degrees 
- Lower your glutes and press back up to starting, pushing through your heels
- Keeping chin tucked, eyes looking forward

Machine hip thrust

- Attach pulley on ankle strap, low position
- Push back and up with your foot and extending your leg upwards, toes pointing slightly outward
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

W3/D2 Quads + glutes

Ashley

Sandrine

 Cassie

W1/D1 Quads + glutes

Majorie

Beatriz Nena

W1/D2 Back + biceps

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

léa-rose

W1/D3 Shoulders + triceps

W1/D4 Glutes + hamstrings

Amazing workout! Really felt this in my back.

W3/D2 Quads + glutes

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