Name: Playbook - Caitlyn Block - Quad + glute workout
Uploaded: 2023-12-13T05:43:31.689Z
Duration: 60 min
Description: Quad + glute workout

challenging but in the best way possible!!

Alternatives:

pistol box squats -> do NO weight and/or place both feet on ground to stand up but have one leg lifted when lowering down 

reverse hack squat step downs- i if you dont have this machine, you can do regular step downs

- Place bar on back/shoulders and step back, sit down on box
- Start with weight on one foot
- Lift one foot/leg off ground and push through foot on ground to stand up
- Lower down until your glutes touch the box, keeping the opposite leg up off the floor
- Pressing through the heel stand back up to starting
* Work both sides

Pistol box squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- set yourself up for a reverse hack squat
- place one foot on platform, toward center
- take other foot and step down, controlled 
- don’t put too much weight into foot on ground 
-push off lightly on that foot, mainly placing weight on foot on platform to stand up 
*perform on both sides

Reverse hack squat step downs

- stand facing cable, cable set at knee height
- leg not working in perfect alignment with cable
- use ankle attachment
-rotate feet at 30 degree angle, take step back from cable to allow room for leg to move across
- working leg, being foot slightly over stationary foot then you’ll kickback on an angle 
-keeping core braced & pelvic stability 
- don’t kick leg too far out or too far back
- slow and controlled
*work both sides

Quad + glute workout

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