Name: Playbook - Brycelyn Sperrazza - Quads and Glutes
Uploaded: 2024-01-02T17:53:23.758Z
Duration: 60 min
Description: Quads and Glutes

- 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

Barbell back squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- Repeat for desired reps
- Work both sides

Kettlebell single arm Bulgarian split squat

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