Name: Playbook - Brandon Cline - Quads, Hamstrings, Glutes (Week 4 Day 4)
Uploaded: 2023-02-13T21:47:40.434Z
Duration: 80 min
Description: Quads, Hamstrings, Glutes (Week 4 Day 4)

Brian Naughton

- Point your toes away from you as if you were doing a calf raise
- Squeeze your glutes through the entire movement to keep all of the tension on your hamstrings
- Hit a tough 8 reps like this, and when you hit 8, point your toes towards you and pump out more reps to failure

Lying hamstring leg curls

Feet close toes pointed out, ensure your knees follow the path your toes are pointing. Go down all of the way, come halfway up, back down and then all the way up. This is one rep

Hack Squat - 1 ½ reps

Lean forward into these for a deep stretch in the glutes and hamstrings. On the negative, try to keep your knee behind your heel as much as possible. Be sure to work both sides!

Dumbbell split squats

Sit on the machine with the pad at the bottom of your shin. You’ll notice I rolled up a yoga mat and put it on the pad, this is for more range of motion fee free to give that a try!

Leg extensions

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Slowly return to starting position

Adductor machine

- 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

Superset

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Hey dawg… this workout definitely makes you question how badly you want to be a savage.

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Don’t expect to be productive after this workout. This workout is not for beginners lol

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Quads, Hamstrings, Glutes (Week 4 Day 4)

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