Name: Playbook - Chandler Nicoll - Quads & Glutes at the Gym
Uploaded: 2023-12-31T16:45:54.634Z
Duration: 60 min
Description: Quads & Glutes at the Gym

Quad & Glutes focused leg day done at the gym🍑 

Make sure to do the warm up before your actual workout. 

✨If you need an option for the front loaded exercises do regular barbell back squats & barbell reverse lunges

Standing Hip Rotations

BW Squat W/Pulse

Band Placement: 
Above knees allows for more support 
Under knees creates more resistance 
Above ankles creates the most (hardest resistance)

Banded Lateral Walks

Warm Up

Barbell sits on your shoulders 
Sit back heavy in heels keeping chest & elbows up 
Press heels into ground as you stand up

Front Squats

Use barbell or dumbbells 
Kick one foot back 
Drop back knee & heavy in your front heel

Front Loaded Lunges (each leg)

Squeeze at the top 
Slow & Controlled on the way down
Make sure to do BOTH LEGS

Single Leg Leg Extensions

Barbell sits on hips/pelvis 
Feet hip width or a little wider 
Press through heels 
Squeezing glutes the entire time 
Slow on the way down

Barbell Glute Bridges

Band above knees 
Press out squeezing your glute 
Slow on the way in

Banded Abduction

Circuit 1

Make sure to do BOTH LEGS 
Keeping back straight & avoid arch your back 
Kick leg back & squeeze Glute the entire time