Name: Playbook - Brittany Hoskins - Quad/Glute2
Uploaded: 2024-03-28T15:54:38.425Z
Duration: 59 min
Description: Quad/Glute2

** add weight each set, strength sets of low reps means go heavy!! Weight will vary for everyone **
- 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

Pendulum squats (hack squat or barbell squat alternative))

- From a standing position take one step back (the closer the step the more quad focused)
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

8 each leg, 1 leg at a time

Reverse lunge (smith machine or barbell)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

** 10 per leg, 20 total **
- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- 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/Glute2

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