Name: Playbook - Blair Epstein - QUADS/GLUTES
Uploaded: 2024-01-06T13:34:05.226Z
Duration: 60 min
Description: QUADS/GLUTES

- Lowering your knee to the ground, making sure just your knee is touching
- Bring it back to the top and slowly lowering again 
- Complete all reps on one side before moving to the other leg
- 10 reps each side

Smith Machine Skater Squat

- 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

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- To put more emphasis on the glutes you can lean forward, for quads stand straight up
- Keep core engaged
- 10 each side

Dumbbell bulgarian split squat

- Keeping your back flat against the pad
- Place your foot high on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position, stop before locking your knee
- Complete desired reps then repeat on the opposite side
- 10 each side

Single legged 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

QUADS/GLUTES

QUADS

BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body!!!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

QUADS/GLUTES

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