Name: Playbook - Kenzie Lifts - LEG DAY - Glute & Quad Focused
Uploaded: 2023-09-16T16:51:25.208Z
Duration: 60 min
Description: LEG DAY - Glute & Quad Focused

- 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

- Support upper back on a box 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

- Place your upper back on the bench
- Push through your heel raising your hips 
- Pause to engage your glutes at the top
- Work both sides

Single leg hip thrust

- Using a single kettlebell perform Bulgarian split squats alternating your leg each set

KB Bulgarian split squats

- Step up to full extension focusing with your quad
- Stay controlled and keep your chest up
- Slowly lower to ground and repeat on other side

LEG DAY - Glute & Quad Focused

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