Name: Playbook - Caitie June - QUADS & GLUTES
Uploaded: 2024-03-19T15:14:25.939Z
Duration: 50 min
Description: QUADS & GLUTES

Lower body workout- quad and glute focused

Barbell or dumbbells required 

Back squats
Hip thrusts
Goblet squats
Walking lunges
Leg extensions

- With barbell on your back press hips back and lower to parallel
- Focus on form

Barbell squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- 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

- 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

Lower Body: Glutes & Hamstrings

LEG DAY: emphasis on glutes

LEGS: glutes & hamstrings

I am definitely going to feel this tomorrow

QUADS & GLUTES

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