Name: Playbook - Brittany Hoskins - Quad/Glute
Uploaded: 2024-03-28T15:54:38.415Z
Duration: 60 min
Description: Quad/Glute

Girl!!!! This was amazing! Quads are feeling it 🔥

Michelle

*alternates include hack squat or normal barbell squat :) *
- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

-Add weight each set!

Pendulum squats

*can be done on a normal leg press too*

-place foot at about shoulder widt, higher up on the machine for glute focused (lower for quad focused)

-release safety and go down, keeping butt on the seat the entire time, then back up

Single leg press

** 8 reps each leg with weight (16 total)**

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Walking Lunges

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- 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

Quad/Glute

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